How To Burn Abdominal Fat? – Eliminating abdominal fat is the only way to get a flat stomach. The system to get it is quite simple, but it implies a certain commitment on your part: If you, on one hand, follow these simple tips that we offer you and on the other, you incorporate some habits of healthy living. Not only will you get a beautiful body, but also a good physical and tone body.
How to eliminate abdominal fat?
These tips for lowering abdominal fat are easy to follow. To be effective you must incorporate them into your daily routine along with a little exercise (remember that a healthy body is at odds with a sedentary life).
Tips to eliminate abdominal fat
Objective: get a flat and fat-free belly in a short time.
1. About liquids: drink and drink
- As soon as you get up, squeeze a lemon into a cup of warm water. Drink a glass of water with this lemon.
It is a fruit with a natural degreasing power.
- You should drink plenty of water throughout the day to stay well hydrated. At least 2.5 liters.
– Water is the transport of metabolic waste, including fat.
– The more water you drink, the easier it will be to eliminate fat in the urine.
- To continue with satisfying drinks, you can also resort to broths and soups of vegetables, chicken and even meat.
– The broths are very comforting, if you take them before meals they convey a feeling of fullness.
– If you take them as a first course, too, but you should take them hot, and slowly, giving time to “settle” in the body and calm your appetite.
- Take infusions. In addition to moisturize, it also serve to reduce the feeling of hunger: they are satiating and very effective to eliminate abdominal fat through urine.
– You can take them throughout the day as many times as you want, there is no limit, you just have to be careful with the sweetener you use.
– All infusions can sweeten with a small spoonful of honey, and more if you have decided to exercise. Honey, in addition to having many properties and vitamins, helps prevent constipation and colds.
all kinds of teas Green tea is also an anti-oxidant and red-slimming teas horsetail, or glucomannan, etc. These infusions are, in addition to satiating, diuretics, reason why they help to eliminate the excesses committed.
2. Ideal breakfast to burn abdominal fat
- After the water with lemon I advise you to have a green tea at breakfast, and if not, throughout the morning.
- The green tea also helps eliminate fat. It also serves to detoxify due to its high diuretic power.
- You can accompany it with turkey and/or a slice of fresh cheese next to a slice of pineapple or kiwi.
3. Avoid drinking juice, here are better options
- Except for natural pomegranate juice and grapefruit juice, you should not drink natural juices.
- Natural juices carry fructose, a type of sugar that can accumulate in the form of fat if it is not consumed throughout the day.
- Instead it incorporates a detoxifying green smoothie for lunch or dinner.
- This includes industrial juices, sugary drinks, and carbonated drinks.
An effective body fat burner: garcinia cambogia
The garcinia cambogia acts as a fat blocker. It works by reducing cholesterol fatty acids by inhibiting lipogenesis. It is also an important appetite suppressant.
- The proteins satiate the appetite and use more energy for digestion, burning more calories. On the other hand, they stay in the stomach longer, which makes you feel fuller and sated.
- The best protein foods are lean (non-fat) meat such as chicken or turkey, fish, veal and eggs
- The food ration with protein should not be greater than the fist of your hand.
- Accompany the protein with vegetables and legume.
5. Drink coffee to eliminate abdominal fat
- The coffee speeds up metabolism gives you energy and is one of the best slimming food.
- You can take up to three a day (as long as you have the right tension)
6. “No” to junk food
- This is essential, if you want to eliminate abdominal fat avoid junk food at all costs.
- It is essential. Make yourself up to the idea that junk food does not exist. It only contributes bad fat and does not feed. Junk food or junk food has so many calories and fats that you will need a lot of exercise to burn the calories eaten.
- Instead you should eat good fats, the ones you get from nuts, olive oil, flax seed oil, bluefish.
7. Increase the intake of fresh fruits and vegetables.
They are rich in dietary fiber, vitamins and essential minerals, which allow you to burn more calories and not accumulate belly fat.
Exercises to burn abdominal fat at home fast
We will now bring you to a really complete training specially designed to reduce the abdomen. We are talking about exercises to burn abdominal fat fast. Before you continue reading, the first thing you should know is that you can not burn belly fat, so, to reduce your belly and waist, you must eliminate fat from the entire body. This false belief is mainly the brands that promote products such as reducing belts or abdominal belts. In which, although they are careful, they suggest that with your devices you can get it.
Likewise, if a correct training is done, combined with an adequate energy intake the fat of the whole body will be reduced and if you tend to accumulate it in the belly, this will be the one that reduces the most.
WHAT FACTORS MUST BE MET WHEN YOU WANT TO LOSE BELLY FAT
To achieve this effectively, one thing must be accomplished mainly, burn more calories than those that are ingested. Keeping this in mind, it is very easy to get carried away by the enthusiasm and start with very demanding diets, an intense routine or with too hard training programs. Which lead you to suffer an overtraining or a sports injury.
This is a big mistake that in most cases will lead to failure.
WHAT ARE THE MOST EFFECTIVE TRAINING TO ELIMINATE FAT IN THE ABDOMEN?
There really is no better training than another, since any routine with which you increase your calorie consumption, will help you to eliminate fat in the abdomen, reduce your waist and therefore lose weight. So, the best sport is going to be the one that best suits your tastes and your style sees life.
Why do we mention this? Because there are a series of stigmatized training with which most people believe they will not lose weight. Such as workouts with weights or with the exercise undervalued par excellence, walking.
Weights, if you focus them well, can be one of the most caloric-intensive workouts in existence. As for example the HIPT workouts.
Walking is even worse since, although your energy consumption is not that high, most of the calories you consume will come directly from subcutaneous fat and not to intramuscular fat.
For you to understand, 500 kcal burned walking as with a HIIT training, will be better to reduce the belly than 500 kcal burned running.
I know that it is something difficult to understand and what is not usually talked about, but it is a scientifically proven fact. If you do not understand, in this article in which we compare conventional cardio with HIIT we leave it quite clear.
For that reason in our opinion, the best sport to lose weight is, the one that achieves is the one that you are constant with such as for example running. That, despite not being the most efficient training, if it manages to get you hooked. Equally, the perseverance will make it the best training for you to reach your ideal weight.
THE EFFICIENCY COUNTS
With regard to exercises to burn abdominal fat, one thing is true, that although there is no better workout than another to lose weight, there are certainly more efficient ones. That is to say, that you will obtain better results with a much smaller investment of time. And here, IT IS WHERE WE BEGIN TO SPEAK OF OUR TRAINING TODAY.
TRAINING TO BURN ABDOMINAL FAT FAST AT HOME
The routine that we propose, we have structured combining different types of training. The routine is an explosive combination of cardio, HIIT and abdominals.
WHY COMBINE DIFFERENT WORKOUTS?
Exercises such as cardio workouts, HIIT routines, and exercise for the abdomen have yielded or achieved great results for many around the world:
That is why we have gone a step further and combined them into a super routine so that the results are even better. And with which you will not need to do other workouts.
The HIIT is a revolution in recent years and are already thousands of people who practice it on a weekly basis, but despite that have their limitations. So it is always advisable to combine them with other types of training. As for example, in conventional cardio and toning routines.
Cardio workouts are indispensable. And despite its inefficiency in burning subcutaneous fat compared to HIIT, doing conventional cardio will provide excellent health benefits. In addition, it will give versatility to your training routine.
Abdominals: Although not essential, if you want to have a firm and marked abdomen, it is important to have a developed abdominal muscles.
You should repeat this routine 2 or 3 times a week, the optimal frequency being 3 times a week on alternate days.
You should not forget that HIIT workouts are a great effort for your body and should not be done every day.
For the first 2 parts, you will not need materials, apart from comfortable clothes. As well as, some space to have freedom of movement and not trip over anything when you train.
For the third part, you will need a padded but firm surface to be able to do the abdominals comfortably. These mats are the best and come with a discount.
VIDEO OF EXERCISES TO BURN ABDOMINAL FAT AT HOME
It consists of 3 parts
Cardio: two 10-minute phases in which different easy-to-use aerobic workouts will be combined.
HIIT: 12 minutes of high-intensity training in which low-intensity exercise will be combined with high-intensity exercise.
Abdominals: 5 minutes of abdominals, where they will be combined with different areas of the abdomen.
Total training duration 40 minutes approximately.
Exercises to eliminate abdominal fat without losing muscle
One of the risks of losing belly fat and losing abdominal fat is that the muscle can also be lost. But you can avoid it this way:
- It is best to alternate the intake of liquids (tea, coffee, lemon juice) with series of abdominal exercises. If you also do other sports activities, better than better.
- As for the type of training, it is best to combine abdominal exercises with one hour of cardio exercises. You can see the best exercises in Abdominals for beginners. You do not need to do them in a gym, you can also do them at home. Below is a chart of the most effective exercises.
Although the training may seem easy when you play a video to check it out but it is not. But neither is it a routine reserved for super athletes. So you should not hesitate to try this routine. Next, We will look at foods to flatten your stomach.
25 foods to flatten your stomach
The antics of Sports Life have worked well during the winter with good nutrition and exercise and now it’s time to take off the layers of clothes and show off abdominals in a swimsuit. If despite having done homework, you check that your belly has not disappeared and you hide behind the shirt to hide the bell fat, is that something fails in your abdominal plan, and is that if you do not feed properly, it is difficult to have a flat belly or a smooth stomach. Do not despair or let yourself be carried away by the dark side that encourages you to do the “cicada” during the winter. Getting a flat stomach is a difficult goal for many, but let’s tell you what foods help you eliminate belly and give you a few tips to get that stomach without fat and abdominals with which we dream. Getting a flat stomach is not an impossible task,
→ Diet or exercise? What works best to get score abdominal?
If you want to show a flat stomach, these tips will help you, but if you want to look like magazine cover abs, the famous “washboard”, you’ll have to work hard, not just follow a specific exercise plan Like the ones that we propose to you every month in the magazine, you will also have to change your diet and say no to many foods that you like. A study published in the journal Psychological Science has found that people who think that diet is more important to control weight tend to have a BMI (Body Mass Index) lower than those who think it is
more important exercise to prevent obesity.
The study was very interesting because 1,200 people from the USA, Canada, China, France and South Korea participated and showed that we are more likely to spend with food and gain weight if we rely too much on exercise. One of the most interesting parts of the study is the reaction to the option of eating chocolate without limit. People who consider themselves active and athletes think that they can eat more chocolate without gaining weight, than those who rely more on the moderate diet to maintain or lose weight.
This explains why many athletes have weight problems despite being “sweating” calories with daily exercise sessions, in general, It is clear that we underestimate the number of calories we drink throughout the day and eat more when we think we can afford it because we have a large caloric expenditure during training. For that reason, It is so important not to neglect the food when losing weight in the belly, if you do not get results in the gym, start to change what you eat at home.
→ Hard or thin waist?
In almost all sports the abdominal area is worked, and among athletes, it is usual for abdominal muscles to be worked and strong. However, very few can boast of a good ab without a shirt, and that is that we have hidden the abdominals behind a small layer of reserve fat, waiting to be released someday. This is not a health problem, it is not problematic fat for the heart and arteries, and it can not be considered a tummy because it is not large or soft, but neither is it a flat stomach with a defined waist. You have to eliminate that small layer of abdominal fat with a good diet and exercise plan. And I’m sorry to tell you that this requires sacrifice and willpower. Until you work hard training and at the table, you will not bring up your abdominal muscles. If in spite of everything you can not score abdominals, put yourself in the hands of a good specialist to check your posture and check if you are working correctly the abdominal exercises. If you do not have a good “abdominal girdle”, you will not sharpen waist or you will mark abdominals.
To lose belly you have to train well without going hungry; If you do not have energy, you will not be able to burn the fat and define the muscles with exercise. It is advisable to make small meals to not fill the stomach, you have to eat every 3 hours, adding to each meal different foods that provide protein and satiating fiber that help you burn fat and not peck between hours.
Combine your training with 5-7 meals a day that include at least one or several of these
foods that we tell you below.
Do you want a good tablet instead of beer belly? Incorporate at least three of these foods in each main meal and at least one in the snack between meals.
1. Almonds, nuts and dried fruits with skin.
Yes, they are very caloric foods rich in vegetable fat, but they provide protein and fiber with satiating and energetic effect. They will help you to train hard and not to be hungry. They are taken in small quantities, natural and unroasted. They help you build muscles, maintain constant energy during exercise, and avoid páraras in long-term training. It has been seen that they help reduce appetite and prevent snacking, regulate the digestive system and do not get fat if taken in moderation. They protect your heart, preventing of cancer, hypertension, and diabetes and can even prevent wrinkles.
2. Legumes (lentils, chickpeas, beans, etc.).
The combination of proteins, carbohydrates and fiber in legumes is perfect for a complete meal that fills you more than the carbohydrates in pasta or rice. Legumes help repair muscles, burn fat, regulate digestion and reduce appetite, prevent colon cancer and diabetes and balance blood pressure. They are associated with swollen bellies, but they help empty the digestive system due to its laxative ballast effect. Avoid gases by taking the vegetables from a single dish, cooked slowly or in a pressure cooker, combined with vegetables, carminative plants such as laurel and lean meats such as chicken and turkey, avoiding adding sausages.
3. Spinach and other brightly colored vegetables.
Chard, broccoli, red and green peppers, red cabbage, Brussels sprouts, etc., are a source of vitamin A, C and folic acid and minerals such as potassium, a good diuretic that helps you eliminate fluids. They are a natural source of drag fiber to cleanse the digestive system and balance protein-rich foods. They neutralize free radicals, slowing down the aging process. They help you to prevent cancer, cardiovascular diseases, osteoporosis and obesity. Do not forget the broccoli, packed with isothiocyanates and indoles with medicinal properties.
4. Extra virgin olive oil.
The best source of monounsaturated fatty acids (MUFA) that are not only a fat that helps reduce cholesterol and protect your cardiovascular health. Good quality olive oil has a satiating effect in small amounts and is a good antioxidant and anti-inflammatory to take care of your joints and train better.
A very caloric fruit because it contains 30% fat, but they are of the monounsaturated type (MUFA) that help you lose abdominal fat. And they are associated antioxidant vitamin E that neutralizes the action of free radicals, involved in inflammatory processes that can cause obesity. Do not be afraid of the avocado because in small quantities it is a satisfying food and helps regulate the appetite and control the intake of fats.
A cereal that increases energy and vitality. It also reduces cholesterol and helps maintain constant sugar levels to avoid pecking between meals. Its high soluble fiber content satiates and helps eliminate metabolic waste. Oats increases the levels of free testosterone in your body, which helps to make muscle, burn fat and improve your sex life.
7. Whole grains and derivatives.
They satiate and fill, they regulate the intestine and they avoid the pecking. Diversify and try other cereals other than wheat and rice, such as rye, barley, quinoa, corn, amaranth, etc. Always choose the whole or whole or multigrain version of products such as rice, pasta, bread, cookies and biscuits, to provide more fiber, reduce the glycemic index and not lose minerals and vitamins that are eliminated when refining cereals.
8. Fruits of intense colors (red grapefruit, currants, lemons, strawberries, watermelon, etc.)
Fruits of intense colors are rich in vitamin C, beta-carotene, and anthocyanidins, natural antioxidants with a powerful anti-inflammatory effect. They help to lose weight because they are a source of natural fiber to improve digestion; and are rich in water and potassium, diuretic function. They are good snacks to take between meals.
A natural package of high biological value proteins, with all the essential amino acids that you need to repair tissues and gain muscle mass. It is a very interesting food for athletes for its content in vitamin B12, iron and vitamin A. It has a satiating effect that reduces appetite, especially when taken in the morning at breakfast. It will help you to eliminate fats from the abdominal area, you can take more than 2 a day and in the most natural way possible: hard boiled eggs, washed by water, French tortillas, grilled eggs, etc. The egg is a complete whole food, clear and yolk. To take in excess is not recommended.
10. Low-fat dairy (milk and skimmed yogurt, light cheeses).
Although dairy products are associated with unsaturated animal fats, they are a source of calcium, a mineral that helps lose weight, especially abdominal fat. Researchers at Harvard Medical School have found that people who eat 3 servings of dairy a day (about 1,200 mg of calcium) are 60% less likely to be overweight. Calcium seems to limit the amount of new fat that accumulates in the body, in addition it is believed that they have a thermogenic effect, causing a greater caloric expenditure in the digestion. If cows feed on natural pastures, dairy products are rich in substances such as omega-e fatty acids and CLA (conjugated linoleic acid) that also help to lose weight.
11. Bluefish (sardines, herring, salmon, tuna, oysters, swordfish, etc.)
Sea proteins for your muscles that are associated with the famous omega-3 fatty acids, these reduce the levels of the hormone leptin in the body, decreasing the appetite and the amount of fat stored after meals. All fish are a good alternative to meat for second course, you just have to make them grilled or baked with herbs and spices.
12. Chicken and turkey and lean meats.
Animal meats provide high biological quality proteins, help prevent anemia, strengthen the immune system, are satiating and have a good grilled flavor. You can take a serving of meat a day on a sports diet, choosing low quality cuts of fat, varying the type of meat every day and cooking grilled meats seasoned with garlic, lemon and herbs, without brisket, without sauces or fried foods Poultry meat is lower in fat than other meats and provides protein, iron, zinc, vitamin B6 and B12, phosphorus and potassium. Veal also provides creatine to increase muscle volume and more iron to be redder. Pork is rich in monounsaturated fatty acids and more flavor, and rabbit meat, more tasty and salty and is low in fat and rich in iron and B vitamins.
13. Spicy foods (chilli peppers, chiles, mustard, tabasco, etc.).
Spicy cheats the stomach by its vasodilator effect that also acts on the stomach walls and dilates them, causing the sensation of filling before. The increase in temperature that causes the spicy also increases the caloric expenditure after eating. In addition, the spicy induces to eat less amount of food and drink more liquid.
14. Fermented foods.
The best known are the milk derivatives that originate from fermentation such as yogurt, kefir, cottage cheese, etc. but there are also fermented vegetables such as the typical German sauerkraut (fermented cabbage) and fermented soy derivatives such as tempeh and miso. They are rich in live bacteria, which help maintain a good balance in the bacterial flora, regulate digestion and reduce the waist.
15. Food and bitter herbs.
Most bitter foods (such as Swiss chard and kale) stimulate the production of enzymes that allows your body to digest the most complete and efficient food, so there is less for the gas that the bacteria consume. Bitter herbs such as dandelion and chamomile also promote healthy digestion, especially when combined with carminatives-herbs that reduce intestinal spasms and bloating.
16. Spices. Almost all aromatic spices and culinary herbs have digestive properties and help to make good digestions, reducing the problems of belly swelling. Add to your dishes Mediterranean spices such as thyme, oregano, mint, basil, parsley, etc. And do not forget oriental spices like turmeric, ginger, anise, cinnamon, etc.
17. Peanut butter.
This American food seems to raise testosterone levels, helping build muscle, burn fat and lose weight. According to experts it even reduces the appearance of wrinkles due to its antioxidant vitamin E content. It is important that you check the ingredients to make good quality peanut butter, no added fats or carbohydrates.
18. Whey protein powder.
This supplement so typical of the gym is a good ally when it comes to losing belly if combined with a good fat burning workout. It allows to take proteins of high biological quality, formulated to be well digested and 100% assimilated. A shake a day after strength training helps repair and build muscle and lose fat. It also has satiating effect and can be included in various recipes to reduce the number of sweet carbohydrates and increase the amount of protein, try to make pancakes or homemade protein biscuits, there are very good recipes on the internet.
This infusion is a source of caffeine, a natural fat burner and antioxidant polyphenols with slimming and protective effects on cells. There are many varieties of tea, all healthy: green, white, Oolong and pu-Erh or brown tea. The latter has a long tradition to avoid obesity because it is a post-fermented tea of reddish color and earthy aroma that balances cholesterol and regulates the metabolism of the liver, an effect that helps lose weight. A study conducted at St. Antoine Hospital in Paris, found that 88% of people who drank one liter of this tea per day, lost between 3.2 kg (if they were slightly overweight) to 10.8 Kg. (those who were obese).
The famous diet of artichokes is based on the fact that artichokes are a source of inulin, a polysaccharide that promotes the growth of bifidobacteria and acts as a prebiotic improving the digestive flora, which prevents abdominal swelling, helps regulate the intestine, Avoid constipation and causes satiety. It also contains bitter substances that increase the secretion of bile and improves the digestion of fats.
Drinking between two and three liters of water a day, spread throughout the day is the best way to avoid gaining weight in the stomach and keep the stomach in place. You have to drink water and liquids intelligently, in small sips and spread throughout the day. It is convenient to start the day with a glass of water to wake up and break with the hours of sleep in which we have not hydrated. Avoid drinking with anxiety, a liter of water takes up a lot of space in the stomach, dilutes the gastric juices and swells, sips or drinks to control the amount each day.
This fruit is very rich in water, potassium, organic iodine, vitamin C and fiber, a good combination to lose weight for its stimulating effect of metabolism, satiating, diuretic and laxative, highly recommended to take on an empty stomach and help you lose belly. Pineapple contains a digestive enzyme known as bromelain that breaks down proteins into peptides and amino acids, stimulates digestion, calms digestive mucous membranes and balances bacterial flora.
Like pineapple, it is a digestive fruit because it contains papain, an enzyme similar to pepsin in saliva and stomach, which helps dissolve food, digest proteins and promotes the digestion of dense protein foods such as meats, fish, cheeses, etc. Papaya is also very rich in fiber, calcium and vegetable iron, vitamins A and C and minerals such as potassium.
It is a digestive citrus, diuretic and activator of liver function, which is why it is said to be “fat-burning”, although in reality what it does is stimulate the liver, helping to make the metabolism work better. Its high content of anti-inflammatory and diuretic vitamin CE also helps eliminate toxins and lose weight and fat. If your problem is that you eat between meals or you do not stop pecking at night before going to sleep, try taking a grapefruit by spoonfuls, it will help you to control your blood glucose level and regulate your appetite.
A lemon in juice or in segments daily helps you lose weight, strengthen the digestive system and improve defenses. If you do not like the acid taste or you have trouble drinking water, dilute the lemon juice in a glass water bottle to improve its flavor and hydrate better. The lemon provides vitamin C, potassium, magnesium, citric acid, malic and oxalic. It is a depurative fruit, activates metabolism, protects the liver, helps eliminate toxins, regulates glucose levels, is diuretic, anticoagulant and reduces hypertension. The lemon peel is energizing and contains hesperidin, a flavonoid that improves oxygenation. Try chewing lemon peels during endurance exercise, you will notice the stimulating effect.
25 Tips To Burn Fat
. Go for a run
Exercising in sunlight increases your potential to burn fat by 20% by increasing the production of leptin, a hormone that controls how the body accesses the energy store (or fats).
2. Drink a lot of water
Sometimes, hunger is confused with thirst.
3. Stay one night at home to see a series of humor
A 15-minute session of hilarious laughter can cause your energy consumption to increase to 280 calories in a week.
4. Choose, as long as you can, the integral products.
Especially bread, rice and cereals.
5. Do not mess with the salt
It retains liquid, abuses without remorse of spices.
6. Come over to the beans
Researchers in California have found an enzyme in red beans that helps lose weight by preventing carbohydrates from being deposited as fat stores.
7. Get up early to run, or exercise
There are studies that have shown that early exercise helps burn fat faster. During these sessions, a kilo is lost before at any other time of the day.
8. If you wake up with the cock singing, have a cup of coffee before your workout
An espresso increases your energy, but caffeine also makes your fat stores more bioavailable to burn fat when you start to sweat.
18. Take three slimming foods
The grapefruit (inhibits fat storage); the chives ( metabolize carbohydrates providing you fuel). And lentils ( contain fat-burning amino acids).
19. Lentils contain fat-burning amino acids
20. Dress your meals with extra virgin olive oil
This way you will make sure that you drink at least a spoonful a day.
21. Have breakfast oat flakes
They are very healthy and help control weight.
22. The tension increases and the nervousness continues
Good news for fat burners. A high heart rate will raise your metabolism through the clouds.
23. If you are going to eat a good pasta dish, watch the sauce with which you will accompany it
24. Walk out
You will not burn many more calories running fast than going at a snail’s pace. Of course, running burns more calories per minute, but if you want to reassure your bad conscience, a little spin is a solution.