To remove “the rolls” from the abdomen is the desire of everyone. The abdomen is one of the areas of the body that most tends to accumulate fat as a result of poor diet and sedentary lifestyle. You can lose weight quickly some parts of the body, but when it comes to this area that does not let you wear clothes as you want, it is best to get to work and stop the process.
If you let it advance, it will become more and more prominent and the worst thing is that it will cost you more effort to eliminate it. Although subcutaneous fat is difficult to eliminate, opting for a good lifestyle is the key. Read these tips that will help you achieve it: little by little you will always practice it.
1.- Stop eating foods high in fats, sugars, alcohol and processed foods it is the first rule to remove fat from the abdomen. Prefer to consume fruits and vegetables, lean and organic meats, so you make sure you are eating quality and low fat content. Already after a week you will be able to give yourself a treat that contains sugar or fats. Choose what you want and reward yourself for the effort. From pasta, chocolate cake, or whatever you want, but do not overdo it: the portion should be normal and nothing to repeat.
2.- Don’t skip breakfast, this slows down the metabolism and makes it more difficult to remove fat. Start the day with a glass of warm water with lemon. Have breakfast unsweetened oatmeal and red fruits. Oatmeal is rich in fiber and produces satiety for several hours. In addition, it helps to “sequester” fat from the abdomen.
3.- To lose fat, the best way to do it is by exercising. Lower your daily calorie intake through intense physical activities, such as running or jumping rope. HIIT exercises are also very effective. The ideal is to start exercising before breakfast, since at this time you have not ingested calories and the body will use those that it has accumulated as fuel.
4.- Your diet should contain few carbohydrates. These usually distend the abdomen, such as potatoes, pasta, bread, rice, among others. Replace them with fruits and vegetables. Eliminate from your daily diet fatty, fried, sweet, soft drinks and alcohol foods.
5.- Avoid going more than 3 hours without trying food, since sooner or later you will binge. Eat small amounts of healthy and nutritious foods in a larger number of daily meals, so you speed up the metabolism and store less fat.
There is no localized exercise or a miracle diet that will only eliminate the fat from your abdomen for tomorrow. When you lose weight, that fat is usually the last to disappear, so be patient and keep going until you get it.
6.- Avoid stress. Cortisol makes you feel anxious and hungry all the time. Most of the fat you could gain from overeating will be fat that will accumulate in your belly because most of the cortisol receptors are located in the area of your abdomen. Keep moving: you don’t need to be a scientist to know the benefits of sport on human emotions
7.- Give fiber a chance. Include in your daily intake foods rich in fiber and so that it does not settle in your stomach, drink two liters of water.
8.- Never have a high carb dinner. These foods favor the accumulation of fat around the waist and in the belly, because your body remains motionless while you sleep, and there is no way to burn the calories you consume.
9.- Avoid soft drinks, even light type. Although they do not provide calories, they make the body store fat easily due to their effect on insulin. The reaction in the body is similar to that of sugar. Also reduce alcohol consumption. In fact, the hormone responsible for burning fat is almost completely blocked by alcohol intake. Nor is it about not being able to go out for a wine, or a cocktail, from time to time, but never in excess.
10.- Do abdominal exercise with excess in the abdomen it only helps to gain muscle and make it look bigger. This is the myth that fat becomes muscle. That’s why the solution is: exercises + diet.
How to do basic abdominal exercises?
1. With your back resting on a hard surface, place your hands behind your head, bend your knees and place your feet well supported on the floor. Adopting such a position, slowly get up using your abdominal muscles while pressing your lower back to the floor.
2. Go down slowly, take a breath, and repeat the process 20 to 25 times, with 90-second breaks between sets. Try to complete 2 or 3 more sets, from 20 to 25 sit-ups.
3. It is very important to feel the pressure on the abs, and not on the neck. If the pain is felt in the neck or back, it means that the posture is poorly adopted. You should feel that you are working the muscles of your abdomen, especially when you are missing 5 sit-ups from each set.
4. If you are not used to doing sit-ups, start with 10 and gradually increase them until you get the recommended amount. You should not overdo it with the abs, as the body gets tired and will not get the same benefits.
