6 measures that you should take to combat abdominal fat!
To combat the accumulation of fat it is essential that we stay well hydrated, since many times our body confuses the sensation of thirst with hunger and makes us eat more. Combat abdominal fat is one of the greatest difficulties that occur when efforts to lose weight. Although fat can accumulate in many areas of the body, it is precisely in the belly where it tends to be deposited most. Although physical exercise and a healthy diet help to reduce it, almost always, greater efforts are required to achieve good results in a short time. The drawback is that for many it is difficult to reach the goal, since any craving or neglect can end the weeks or months of work. Because of this it is essential to have all the possible will and be committed to the necessary measures to combat abdominal fat. Today we will discover how to achieve this.
Combat Abdominal Fat
1. Avoid the Consumption of Refined Sugar
Excessive consumption of refined sugars, including carbonated beVerages and soft drinks, have negative effects on metabolic health. It contains glucose and fructose which, by overloading the functions of the liver, force it to store more fat. Added to this is its high calorie intake, which may be more than recommended when it comes from soft drinks, biscuits and other industrial foods.
2. Increase Protein Consumption
The consumption of proteins is one of the best long-term strategies to lose weight. It is proven that this micronutrient has the ability to reduce cravings up to 60%, in addition to improving metabolic function and energy expenditure.
“When the goal is to reduce measures of the abdomen, the proteins at breakfast are a great support in the diet”.
These not only fight obesity, but help increase muscle mass for a more slender and healthy figure. In this sense, it is recommended that the amount of daily proteins be equivalent to 25 or 50% of total calories.
3. Increase Fiber-Rich Foods
Dietary fiber is an essential nutrient in any diet plan because, in addition to being key to digestion, it also participates in the elimination of lipids and the control of anxiety. The most recommended in this case is the viscous fiber, which when linked to water forms a gel that sits in the stomach. This gel increases the absorption of nutrients in the intestine and significantly reduces the appetite. About 14 grams of this type of fiber can reduce total caloric consumption by up to 10%, which in the long run favors the loss of kilos.
The foods that contain this fiber are:
- The flax seeds.
- Chia seeds
- The asparagus.
- The oats.
- Brussels sprouts.
- The Apple.
4. Do More Aerobic Exercise
The daily practice of aerobic exercise is one of the best habits that can be practiced when you want to have a stable weight and a good quality of life. This increases the rate of metabolism and activates the circulation to favor the elimination of toxins retained in the body. It has been shown to be one of the best activities when it comes to reducing abdominal fat, although, as far as possible, it should be supplemented with strength training. Dedicating it at least 30 minutes a day reduces the risk of heart disease, obesity and inflammatory diseases.
5. Consume More Water
Both the dehydration in the body and the sensation of thirst have been related to the tendency to consume more sugary and high-fat foods. This, added to the effects it has on excretory organs and metabolism, explains why it is so important to increase daily water intake. Take between one and two liters of water a day is key to achieving a flat stomach and eliminate toxins. The exact amount for each organism can be calculated by multiplying 35 ml per kilo of weight. That is, a person weighing 65 kilos must ingest about 2,275 ml per day.
6. Sleep the Right Schedule
The sleep schedule has a lot to do with the proper functioning of the metabolism and its ability to eliminate fat. Although this does not mean that sleeping all the time we are going to remove the excess kilos, it is essential to take into account that rest is essential for health and weight. What is recommended by the experts is to achieve an uninterrupted sleep of 7 to 8 hours a day. As you have just seen, with very elementary habits a lot can be done to combat abdominal fat.
The fundamental thing is to adopt them as a way of life so that their effects are continuous and lasting. Do you encourage it to combat abdominal fat?
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