The trick to losing weight is to combine a good diet with a constant and progressive exercise. But, it is very difficult to end the ‘love handles’ in a specific area of the body, even so, we provide you with some tips to make it easier for you to reduce belly fat.
The problem with this type of fat is that it may not be limited to the extra layer located just below the skin (subcutaneous fat), but also includes visceral fat, which is found inside the abdomen, around the internal organs, and can cause dangerous health problems such as heart disease, type 2 diabetes, high blood pressure, cholesterol or breathing problems. Next, we reveal some tricks to get rid of this fat:
Take care of the diet
One of the main keys to losing weight and maintaining the figure is to follow a balanced diet in which fewer calories are eaten than we consume and that incorporates vegetables and fruits, proteins and some unprocessed and healthy carbohydrates. Lean meats like chicken and turkey are also ideal because of their low fat content.
In addition, there are a number of foods to avoid at all costs if you want to lose your gut and maintain a healthy life:
• Ultra-processed and refined: they are edible industrial preparations made from substances derived from other foods. The process causes substances such as fiber, vitamins or minerals to be removed. That is to say, they are products of poor nutritional quality, not very satiating and that can lead to addiction.
• Alcohol: it is a source of empty calories, provides energy without any quality nutrient for the body and is detrimental to health. Alcohol interrupts the oxidation of fats and carbohydrates and causes that instead of burning them we store them.
Instead of this, it is advisable to consume fresh fruits or natural sweeteners
• Sauces and dressings: they are considered unnecessary liquid calories that can be substituted by herbs and spices.
Experts say they should be drunk between 1.5 and 2 liters of water daily, as it cleanses the body and eliminates toxins. This helps reduce fluid retention. Besides water, it is also very useful to drink infusions or green tea, a great ally to promote the combustion of fats.
Do specific exercises to burn belly fat
It is essential that you combine the above with the regular practice of exercise. To achieve the goal of losing abdominal fat it is not necessary to crush yourself and do a large number of sit-ups, there are very simple, quick and easy exercises to do at home that will help you lose weight. We are specifically talking about exercise Tabata, for which only you will need to spend 4 minutes a day.
What is the Tabata exercise?
This high intensity interval training (HIIT) consists of 8 rounds of work of 20 seconds each with a 10 second break. It is advisable to perform several series for greater effectiveness. It is ideal for working the upper, lower and oblique abs and research indicates that there is an extra caloric intake in our metabolism during the next 12 hours and that it also improves our aerobic capacity, cardiopulmonary capacity and muscular endurance.