Summer is the season for all things outdoors. For many of us, the warmer months mean putting on sleeveless shirts, shorts and swimsuits. It is also the time of the year when people care more about their appearance, or more importantly, they lose that persistent fat that sticks to their waist and reminds them of all the culinary indulgences they enjoyed during the winter. While there are innumerable miracle pills and quick fixes available, most of them do not work or carry incredible health risks.
These are some quick tips to lose unwanted abdominal fat that really works and will not harm your health in the process.
1. Get enough sleep
This is not just a great tip to shed unwanted pounds around the middle section. The health benefits of having adequate rest are well documented and it can help you lose weight from several different angles. Sure, it's easy to make excuses why you do not have time for the prescribed eight hours of sleep or why you do not really need it, but keep reading!
Needless to say, not enough rest makes you feel exhausted and hinders physical performance. What you may not realize is that nervous function, hormone production and metabolism are also paralyzed due to lack of quality sleep. If your nervous system can not function at its maximum capacity, you are much more likely to work slower, more stressed, exercise less and eat things that you should not because you are in a hurry. In addition, inadequate rest can harm the production of key hormones responsible for the metabolism of fat cells.
Remember that a complete sleep cycle for adult humans can vary from 90 to 110 minutes and ideally, sleep from 7.5 to 9 hours, approximately five complete cycles. This will help your brain and your body to function at peak performance and will burn stubborn abdominal fat much more efficiently.
2. Sneaking into some exercise
While not everyone has time to spend two hours in the gym every day, it is still possible to perform enough daily activity to help your body burn unwanted abdominal fat. Try to do three sets of five minutes of strenuous exercise per day, five days a week. Some excellent examples of workouts that will make your heart pump and help you lose abdominal fat include:
Run in place for five minutes.
Run around your office / parking lot.
Jump the rope or jump.
Make a few sets of chair squats.
Get up and dance with a favorite song.
If conditions prevent you from doing cardiovascular activities, try to time at least thirty minutes of lighter exercises, five days a week. Some excellent examples of low impact exercises to help you lose belly fat include:
Quick walk: Go to a local park or walk around your neighborhood. This activity is even better when shared with a friend or pet.
Swimming: If you have a local pool or lake nearby, this is a great way to lose belly fat quickly.
10 exercises to do on your desk – Print this list and publish it where you can see it while you work. A total of only thirty minutes, five days a week, will help you burn belly fat faster.
As always, if you have a medical condition that may be aggravated by strenuous exercise, be sure to check with your doctor before beginning any exercise plan.
Also, remember that punctual exercises like abdominals will not reduce belly fat and actually make it more obvious by increasing the volume of lean muscle below. No matter what muscle group is being activated by your chosen activity, your body will burn fat from all parts of your body, including your waist!
3. Increase your metabolism
A higher metabolism means that you will burn more calories during your daily activities, no matter what they are.
Take a look at these 10 natural tricks to improve your metabolism and burn more belly fat!
4. Eat the right foods
Depending on who you ask, the line of foods that can magically burn the unwanted weight is long. However, many of the elements included in that list are, at best, questionable. Here is a guide to some foods that will really help you lose belly fat when it is included as part of a balanced and healthy diet:
One of the most potent sources of vitamins, minerals, fiber and proteins per ounce found in the natural world, chia seeds are one of the healthiest foods you can eat to help your body burn abdominal fat. Because they have almost no flavor, you can add chia seeds to almost anything. For more information, read these 10 important reasons why you should add chia seeds to your current diet!
Dark leaf greens
Full of fiber, iron and zinc: dark green leaves like spinach, kale and cabbage leaves can help turn your body into a fat-burning machine. Read more about the power of these vegetables in this article by the Department of Agriculture of the United States.
They not only help you build muscle mass that burns calories, meats such as chicken breast or turkey, fish, buffalo and other wild game they actually require that our bodies work harder to break them down during digestion. In addition, lean protein sources are less likely to be stored as fat in our bodies and much more likely to become energy for immediate use.
If your goal is to lose a lot of abdominal fat, cayenne pepper can help! Capsaicin, the biochemist that heats these small red peppers, increases the flow of blood to the stomach, which improves digestion and absorption of nutrients. Effectively, you will feel satisfied to eat less, have more energy and burn belly fat faster.
5. Drinks to burn fat
As with the list of foods to burn fat, there are innumerable cocktails (and some of them are downright nasty) that claim to burn belly fat. Here is a short list of the best for the job:
Matcha green tea
Matcha, the highest quality of any green tea, is one of the most powerful drinks to melt abdominal fat and improve your overall health. Read more about 10 incredible benefits of Matcha green tea.
Well known for its ability to improve digestion, ginger root also increases thermogenesis on the human body Enjoy a cup of fresh ginger tea as part of your daily routine to burn belly fat faster!
Staying hydrated is crucial to the fat burning process. Your body needs water to break down fat cells and eliminate the toxins that are released during this process. Use this online calculator to see how much water your body needs to stay hydrated and burn abdominal fat.
While they do not necessarily help with the fat burning process, juices can indirectly benefit your efforts to lose weight. Replace soft drinks or other processed sugary drinks with 100% natural juice without sugar. Vegetables, blueberries, pomegranates and acai are some great options They also offer a variety of auxiliary health benefits. Just remember to watch your calorie intake!
6. Avoid artificial sweeteners
It is a well-known fact that simple carbohydrates such as white sugar and corn syrup found in many commercial soft drinks are one of the main causes of weight gain, particularly around the middle section. Less known, however, is the fact that many sugar substitutes contain chemicals that, when ingested, store and store their fat cells (as well as a long list of other detriments to health!) For a completely natural alternative to sugar, try adding Stevia to your food. This leaf extract has virtually no calories and is free of harmful chemicals that are found in most sugar substitutes. While refined Stevia is widely available in most grocery stores, whole leaf It offers more health benefits!
7. Eat healthy fats
Our bodies need essential fatty acids (EFA) to properly synthesize the hormones responsible for metabolizing fat stores. Try some of these EFA sources to help burn belly fat faster:
The medium chain triglyceride, the lauric acid found in coconut oil, helps increase energy, improve cholesterol and burn fat. For more information, read the 10 reasons to blow your mind that you need coconut oil in your life
Cold water fish
Salmon, tuna, sardines and mackerel are the best known fish for their high concentrations of healthy fatty acids that help burn belly fat.
Nuts and seeds
Nuts, soybeans, flax seeds and almonds are four of the best options to help melt stubborn abdominal fat. Just remember that nuts are also very high in calories. Be sure to limit yourself to the recommended portion size, usually a small handful, of these foods so you can get the health benefits without accidentally sabotaging your weight loss efforts.
Stress causes our bodies to pump a hormone called cortisol that causes us to accumulate and retain abdominal fat. If you have tried all the healthy foods, tricks, traps and exercises under the sun, but it seems that you can not lose weight around your waist, relax. It may be the stress itself that is to blame. Instead of worrying about your weight, take some time each day to do something you like. Think about what makes you happy and find a way to include it in your daily routine.
If you've thought it through and you're still not sure where to start, check out these 40 ways to relax in 5 minutes or less.
9. Plan in advance
If you lead a busy life, it can be very difficult to include healthy foods to burn fat as part of your daily diet. Try to form a battle plan on your rest days that includes a healthy breakfast, protein-rich snacks, and balanced meals. Ideally, you want to eat something every three hours to keep your metabolism strong. Also, remember to schedule that time of decompression and sleep at the end of the day to help your body recover and burn that abdominal fat.
Reference: https://www.naturallivingideas.com/9-quick-natural-tips-to-lose-belly-fat/, by the editorial team
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