Lose Abdominal Fat Effectively And Sustainably

Have you gained a few small pounds and you only see those centimeters gained in the stomach? In your underwear or swimsuit, you can feel it even when you are sitting in front of the computer at the office! To say “Hello! »With a flat stomach and succeed in losing abdominal fat effectively and once and for all, some tips and rules should be adopted before the arrival of summer 2020!

Top Expert Tips To Lose Tummy Fat Effectively

Anyone wishing to lose weight is well aware that eliminating belly fat is the most difficult task to accomplish, as this is the area affected when you start to gain weight. Both men and women are affected, although they are more likely to store fat during the menopause phase.

What exactly is abdominal fat?

Body fat usually comes in three forms: triglycerides (fatty acids found in the blood), subcutaneous fat (located below the surface of the skin), and visceral fat (located under the abdominal muscles). As for the latter, it consists of subcutaneous and visceral fat, and is the most risky for health, being one of the primary factors responsible for cardiovascular disease in men and in some women. Of course, it is the most difficult to eliminate.

Reasons for its formation and evolution

At first glance, eliminating visceral fat is a simple matter of calories and physical activity. But among other reasons (poor food balance, hormonal upheavals, excess sedentary lifestyle), the formation and evolution of fat come from a behavioral problem. In other words, a lot of stress during everyday life which, in turn, leads to bad food reflexes, such as consuming processed foods, snacking between meals or consuming too much sugar or salt.

Abdominal obesity in women: the golden rules to follow

To say "stop" to poor quality food, specialists advise above all to try to differentiate the needs of the head and those of the body. You just have to listen to your hunger and feeling of fullness. You can therefore start slowly by replacing the butter with olive oil and preferring vegetable proteins than those of animal origin.

Get you moving again

If you can't remember the last time you exercised, the fat in your belly and love handles will melt away the moment you just get moving again. The main thing, then, is to adopt simple but effective habits, such as preferring the stairs to the elevators, shortening your bus trip to end on foot, and getting up often from your chair at the desk so that you are not sitting all day.

Plank every morning instead of abs

Tired of doing sets and sit-ups every morning? Good news ! When your goal is to attack visceral fat and have a flatter stomach, you need to work the deep muscles of the abdominal muscles. How? 'Or' What ? Don't have time to go to the gym? Rest assured ! To do the plank, all you need is a soft little mat and ring the alarm clock 15 minutes earlier than usual. Static or dynamic, the plank will not only allow you to start your day on the right foot, but also to eat less during your next meal.

Tuck in your stomach during the day: silly or effective idea?

Do sit-ups in public transport, at the office or in the car to find your flat stomach? Believe it or not, it is entirely possible. The simple fact of tucking in your belly, and thus contracting the abdominal muscles, is enough to build muscle without having to go to the gym. You just have to think about it and turn it into a habit. And don't forget to straighten up! Your body will thank you

Abdominal fat in men - how to lose it?

Particularly sensitive to abdominal obesity, men nevertheless have the means to fight against this phenomenon: physical activity, adapted diet, natural supplements, etc. However, the issue is not only aesthetic! As already mentioned, belly fat is one of the primary factors responsible for cardiovascular disease in men.

For many men and women, the only solution to eliminating belly fat is to follow one or more weight loss diets. However, this is not the case at all. So, in addition to adopting a food program, we must also develop sustainable eating habits such as, for example, gradually reducing calorie foods. By consuming foods with lower energy density, the body is satiated more quickly. So you no longer have to calculate your calories, but rather stop eating when the signals of satiety appear.

However, the right diet is not enough to reduce this type of fat. Physical activity is also essential! The 4 main types of physical activity to be favored are nevertheless walking, running, biking and swimming. Note: they are not mutually exclusive. The main thing is that they are regular (at least three sessions per week from 30 minutes to 1 hour). It is also possible to opt for abdominal strength training exercises to remove the subcutaneous fat, just as unsightly.

Losing abdominal fat as a postmenopausal woman

Every woman close to her fifty is well aware that the female body no longer responds as before during the period of menopause. Adipose tissue, tormented by the effect of hormonal changes, can no longer guarantee you a flat stomach. Without changing anything, you will gain weight more easily, by storing fat around the waist. To find your usual line, you must eliminate it and no longer let it settle. Rest assured, these are not drastic diets, but quite simply a few dietary rules to follow.

• reduce simple sugars (sweet and alcoholic drinks, chocolate desserts, compotes and industrial fruit salads)
• favor foods rich in protein and calcium (dairy products, legumes, lean meats, fish and seafood)
• avoid snacking
• do a sort of "cheat day" every month
• boost the intestinal flora by consuming dietary fibers (cereals, wholemeal bread, fruits and vegetables), prebiotics (artichoke, asparagus, banana, cauliflower) and probiotics (dairy products)
• exclude salt from the menu and opt for aromatic herbs
• drink plenty of water and do a detox treatment
• get moving
• manage your appetite with good sleep
• think about complementary foods (probiotics, vitamin D ampoules)

10 foods to burn abdominal fat

Eliminate abdominal fat naturally with a few slimming fruits and vegetables? Yes ! Here are the 10 foods to eat without moderation to get rid of belly fat.

• the lemon
• The kiwi
• green apple
• eggplant
• grapefruit
• cinnamon
• pineapple
• the lawyer
• green tea
• papaya
• ginger
• asparagus

Abdominal Fat Burning Smoothie - Easy Recipes

And yes, eliminating abdominal fat can rhyme with greed! You simply need to enjoy the benefits of fat burning fruits and plants. Take a blender and concoct a slimming and vitamin smoothie!

• green tea
• Kiwi
• juice of 1 lemon
• honey (optional)

Green tea admittedly among the best fat burners, which will only melt away love handles and belly fat in no time. In addition to helping to limit snacking during the day, this green smoothie will allow you to flush out toxins and reduce cellulite! So, start by brewing green tea. To do this, do not bring the water to a boil (it should not exceed 75 ° C). Let your tea steep for a few minutes then let cool. Generally, the antioxidants of the kiwi fruit are contained in its skin. Please do not peel it. Then squeeze the juice of one lemon into the blender and add the pieces of kiwi. Mix everything well and add a little honey, if desired.