Abdominal fat is probably the part of our body that we like least. It is also very difficult to eliminate, especially for those who want to sculpt a “six pack” to make you envious.
Many times, abs and salads are not enough to bring us closer to the Roman and Greek beauty canons. The reason? The belly is one of the main areas of fat accumulation, for both men and women. But don't panic! Here are our top tips for getting the figure of your dreams this summer.
1. Go for the fiber
You've heard it a thousand times, but it bears repeating: foods high in refined carbohydrates and sugar don't satisfy your hunger, and they encourage you to eat more of them. Foods high in fiber, such as whole-grain bread, oats, vegetables, fruit or legumes, are more filling because they help slow down digestion.
According to a 2015 study published in the Annals of Internal Medicine, people who have difficulty following a strict diet manage to lose weight effectively by simply increasing their fiber intake. The recommendation for teens, young people and adults is 20 to 35 grams per day.
2. Walk every day
It is true that when you lead a sedentary life, it is sometimes difficult to find time to exercise. However, walking is free, healthy, comfortable and simple to lose weight. Its benefits are numerous: it reduces the risk of cardiovascular accidents by 30%, and also reduces the risk of depression, according to studies. In addition, walking strengthens your bones (four hours of walking a week can reduce the risk of hip fracture by 43%) and improves your heart health, preventing heart attacks and obesity.
3. Manage your stress and sleep well
Stress often causes us to eat more as a way to relieve the anxiety we feel. Let's face it, sometimes it's easier to take refuge in food to feel better than to face our problems. So it's important to learn to recognize stressful situations so we can avoid them. If that's not possible (for example, if the stress is work-related), look for other ways to combat it: exercise, meditate, learn to accept what you can't change, and make sure you get enough sleep.
Sleep is also essential. Contrary to what you might think, sleeping too much is bad for your health, but sleeping too little is even worse. A 2017 UK study found that people who sleep five hours or less consume 285 extra calories the next day, compared to those who sleep seven hours or more. In addition, those with short rest times tend to opt for fatty, high-calorie junk foods. Stress and quality sleep are closely linked, so focus on relaxation and good sleep hygiene.
4. Say goodbye to alcohol
We know it's hard, but no one said it would be easy. To lose weight, all you have to do is eat fewer calories, but that can be complicated when hunger strikes. The solution? Eliminate empty calories, especially those in alcohol and sugary drinks. Sometimes the two get mixed up together, creating a time bomb.
Excessive alcohol consumption can overload the liver, as it must prioritize the processing of alcohol over other nutrients, and store protein or carbohydrates as fat in the body. Alcohol contains unnecessary calories. If you can't cut it out completely, try to reduce your intake: some research recommends about one drink a day for women and two for men. Be aware that some alcoholic beverages are higher in calories (and more harmful) than others.
5. Drink water with lemon
If you are a regular reader of this column, you already know that metabolism is the process that allows your body to transform the food you eat into energy. The faster it is (accelerated metabolism), the thinner we are. A good tip is to drink lemon water, which has many health benefits and works directly on abdominal fat.
It is best consumed on an empty stomach, so the best time to drink it is in the morning, upon waking up. Lemon water helps to detoxify the liver so that it functions better, reduces appetite, eliminates fat deposits and, in short, improves the metabolism mentioned above.
6. Work out
We've talked about metabolism, and strength training plays an important role in that function. The more muscle you have, the more calories you burn, because muscles are more metabolically active. Yet many people looking to lose weight focus solely on cardio. According to a study published by the Harvard School of Public Health, a 20-minute strength training routine can fight and reduce belly fat.
7. Beware of sugar
We are sorry. Sugar is a substance highly concentrated in calories and devoid of nutritional value. It will not only make you gain weight, but will also promote the rapid storage of fat in the belly.
In addition, sugar increases insulin levels, which are directly linked to obesity. This can also lead to resistance to this hormone, which results in additional storage of belly fat.
By following these tips, you will not only be able to lose belly fat, but also adopt a healthier and balanced lifestyle. Perseverance is the key to success: incorporate these tips into your daily routine, and you will see positive results on your figure and your overall well-being.
I am a web editor specialized in people news. I am passionate about the world of celebrity and I love to follow the latest trends, scoops and gossip that make the buzz