[Article updated on 19/09/2023]
To have a dream body, having a flat stomach is a fundamental criterion, whether for men or women. Unfortunately, abdominal fat likes to get stuck and it is sometimes difficult to dislodge it. As a result, you end up with a big belly and love handles.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
To lose belly fat, many solutions are possible. For example, you can practice a sporting activity to strengthen your abdominal muscles. Following a specific diet or eating a balanced diet can also promote fat loss. Consuming a fat burner or performing breathing exercises can help you eliminate abdominal fat.
In this article, I invite you to discover how to lose belly fat through a suitable diet, a healthy lifestyle and the practice of sporting activities favorable to the elimination of belly fat.
Sport: an essential practice for losing abdominal fat
In order to lose belly fat, practicing a sport is essential. However, you must choose the right activity. In this specific case, the combination of strength training exercises and cardiovascular exercises is most appropriate.
Examples of cardio exercises to lose belly fat
To lose body fat, especially belly fat, doing cardio exercises is probably the ideal solution. To do this, you have the choice between various activities:
- Running ;
- Cycling ;
- Fitness walking;
- Swimming ;
- Jumping rope.
No matter the activity, as long as you practice regularly and for long enough, the workouts will be effective in achieving your goal of burning belly fat. In principle, the body draws on deep fats and sugars after 45 minutes of effort and at heart rates between 120 and 150. So, hold on, because in the end, you will be satisfied with the result.
Abs: good or bad idea?
If your goal is to get rid of belly fat, I advise you to avoid abs, especially ab crunches, which would only intensify the buoy effect. Prefer squats whose action affects the stomach directly, as well as core exercises, such as bridges.
Exercises to work the stomach muscles
Another point to remove belly fat: perform muscle exercises. There are all kinds:
- Stretching exercises: working a muscle in order to eliminate fat or build muscle requires stretching exercises.
- Plank with legs raised: to have a flat stomach, there is nothing better than this exercise. Additionally, the plank not only helps lose belly fat, but also to use several muscles at the same time.
- Skipping: To burn belly fat quickly, jumping is a great exercise. In addition, it allows you to work all the muscles.
A healthy diet: a must
A healthy diet is also essential for burning belly fat. As a guide, if you want to lose 500g of fat, you need to burn at least 3700 calories. You will then have to choose between spending 3700 calories in a week by engaging in physical exercise or consuming 3700 calories less than the calories you spend in a week. In any case, the “food” advice that I present to you below will help you lose belly fat effectively.
Lower caloric intake
Depending on the activities you perform, you can lose 500 g or 1 kilo per day. This, by following a diet consisting of limiting your calorie intake to 2000 if you are a woman and 2200 if you are a man.
Never skip breakfast
Breakfast is arguably the most important meal of the day. This should be taken a few minutes after waking up. According to some studies, it has been shown that eating in the morning helps keep bad cholesterol and insulin levels low.
Good hydration throughout the day
Losing belly fat doesn’t happen in a day. You must be patient and have all the right cards in hand. In this regard, don’t neglect your hydration. Drinking water regularly throughout the day stimulates metabolism and helps the body flush out toxins and waste.
Example of menu to adopt during the week
To enjoy a healthy and balanced diet, the following elements must be included in your meals:
- Vegetables and fruits to stock up on fiber (green tea, lemon, broccoli, apple, cinnamon, etc.);
- Spicy dishes from time to time to reduce appetite and accelerate weight loss;
- Plant and animal proteins in moderate quantities.
In addition to all this, you can also turn to fat burners. Select your fat burner among the best of the moment, and also take into account your physical condition and your state of health. PhenQ, Brulafine, PhenGold, Clenbutrol, the choice is quite vast.
A healthy lifestyle
To lower your fat level, a healthy lifestyle is essential. To do this, here are some ideas to follow.
Example of ritual to avoid stress and eliminate fat
Because stress increases cortisol production and fat levels in the body, it is essential to relax. For that :
- Empty your mind for at least 15 minutes a day;
- Learn to breathe well, and not through your stomach;
- Get at least 8 hours of sleep per night, if possible;
- Accept yourself as you are.
Good daily habits
Beyond the small rituals to put in place, make sure to adopt good habits permanently. This way, you will avoid small daily breakdowns. It’s not just about the meals, but also the treats and treats. Also, alcoholic and exciting drinks should be avoided as much as possible.
Move away from all sources of stress and learn to always be positive in your life so that your body does not suffer the tribulations of your mind. Be good to yourself and the rest will follow naturally.
How to melt belly fat?
To melt belly fat, combine cardio, healthy eating and taking a natural fat burner, or in the form of a dietary supplement. Your belly fat will definitely go away.
What is the best abdominal fat burner?
To lose belly fat, you can choose between Clenbutrol, PhenGold, Brulafine, PhenQ and many more.
How to lose belly fat naturally?
To lose your belly fat naturally, there is a whole choice of natural fat burners: Guarana, lemon, green tea, red pepper or Konjac.