How to lose abdominal fat: see 9 tips and exercises to practice

Combining a physical activity routine with a healthy diet is the ideal synergy for those looking to reduce belly fat.

Whole, unprocessed foods that are high in fiber and low in sugar, such as fruits and vegetables, are key to promoting fat burning in this area of ​​the body.

However, there are other practices related to food and beyond that can also contribute to this process.

Factors such as adequate sleep, stress reduction and hormone management also play an important role in the belly fat loss process. Find out more about all of this below.

How to lose belly fat? See 9 practical tips

Although many people seek to know how to lose belly fat quickly, betting on lasting tips can be more interesting. See 9 best practices for long-term gains.

Do physical exercises daily

Doing physical exercises daily is one of the most effective ways to lose belly fat. This is because physical activity helps to burn calories and reduce the accumulation of fat in the abdominal area.

Walking, running, cycling and swimming are all great ways to lose belly fat. These exercises help increase your heart rate, speed up your metabolism, and burn calories, including belly fat.

Additionally, it’s important to incorporate strength-training exercises, such as weight training or bodyweight exercises, to build muscle mass and speed up your resting metabolism.

This means that even when you’re not exercising, your body will still be burning calories.

Drink plenty of water during the day

Drinking plenty of water can be a valuable tip for those who want to lose belly fat. Water is essential for the body to function properly, including regulating metabolism and eliminating toxins.

Also, drinking water regularly helps reduce feelings of hunger and can help prevent excessive calorie intake.

Another advantage of drinking water is that it can help reduce fluid retention, which can contribute to the bloated appearance of the abdominal area.

To obtain the benefits of water in the loss of abdominal fat, the World Health Organization recommends 35 ml daily for each kilogram. It is also important to avoid sugary and high-calorie drinks.

Keep a healthy diet

Maintaining healthy and balanced eating habits is key to losing belly fat. This type of diet has a great impact on the accumulation of fat in the region.

A healthy diet should include a variety of nutritious foods, such as fruits, vegetables, legumes, lean proteins and complex carbohydrates. It’s important to avoid processed foods and saturated fat, for example.

Soft drinks, biscuits, snacks, sausages, bacon, bread, pasta and frozen ready-to-eat foods are some of the types of harmful industrialized products.

This type of food can contribute to inflammation in the body, as many processed foods contain chemical additives and preservatives that can cause inflammation.

Consume thermogenic foods

Thermogenic foods are those that accelerate metabolism, increasing the body’s energy expenditure and, consequently, helping to lose body fat, including abdominal fat.

These foods usually contain substances that stimulate the production of heat in the body and can help increase the metabolic rate – which is a good thing in the summer. Red pepper, ginger, green tea and cinnamon are some well-known examples.

However, it is important to remember that these foods should not be consumed in excess and that losing belly fat depends on an adequate combination of healthy eating, physical activity and a balanced lifestyle.

Opt for fiber-rich foods

Opting for fiber-rich foods is an important strategy for those who want to lose belly fat.

Soluble fibers, for example, help reduce the absorption of fat and carbohydrates by the body, while insoluble fibers help in the formation of fecal cake, improving intestinal transit and reducing abdominal swelling.

Also, fiber-rich foods are often lower in calorie density, meaning you can eat more servings without consuming too many calories.

They also have a longer-lasting satiety effect — which helps control hunger and prevent overeating. Some examples are:

• Fruits, such as apples, pears, oranges, bananas and strawberries;
• Legumes, such as peas, beans, lentils, chickpeas and soybeans;
• Greens, such as spinach, kale, arugula, lettuce, chard and watercress;
• Whole grains such as rice, bread, oats, quinoa and corn;
• Seeds such as chia, flaxseed and pumpkin seed.

Don’t overindulge in alcoholic beverages.

Alcohol contains empty calories, that is, it provides calories without important nutrients for the body. Along with this, high consumption can lead to increased production of cortisol, a stress-related hormone that can help stimulate accumulation.

Many alcoholic beverages are also high in sugar, which can further contribute to weight gain and fat accumulation in the abdominal area.

At the same time, alcohol can also affect sleep quality, which can lead to increased production of hunger-related hormones.

Anyone who wants to lose belly fat should seek to limit the consumption of alcoholic beverages or, preferably, avoid them altogether. If you choose to consume it, it is recommended to do so in moderation and accompanied by a healthy diet and regular physical activity.

Let your sleep be well regulated

Sleep plays a key role in the process of regulating metabolism and appetite, in addition to being a crucial time for the body’s recovery and regeneration.

Sleep deprivation can lead to hormonal changes that reduce satiety, in addition to decreasing metabolism and increasing stress, which can lead to the accumulation of fat in the abdominal region.

On the other hand, getting enough sleep and quality sleep can help balance hormone levels and promote abdominal fat loss.

To keep sleep well regulated and contribute to the loss of abdominal fat, it may be interesting to maintain a consistent sleep routine, avoiding excessive variations in sleeping and waking times.

It is recommended to avoid the consumption of stimulants, such as caffeine and nicotine, before going to bed, and to create an environment conducive to sleep, with a pleasant temperature, low light and noise.

Manage stress and hormones

Stress can increase the production of hormones like cortisol, which can lead to the accumulation of fat in the abdominal area.

To control this, it is recommended to incorporate relaxation techniques into your routine, such as meditation, yoga or breathing exercises.

In addition, regular physical activity can help reduce stress levels and improve the production of hormones such as leptin, which regulates appetite and metabolism.

Other strategies for managing stress and hormones include getting enough sleep and cutting back on caffeine and refined sugar, which can negatively affect hormone balance.

Follow-up with a healthcare professional, such as an endocrinologist, can also be helpful in identifying and treating hormonal imbalances that may be affecting abdominal fat loss.

Consult a nutritionist

Despite everything that has been said so far, the main step on how to lose belly fat is to consult a nutritionist.

He can assess individual nutritional needs and recommend a personalized eating plan that takes into account each person’s dietary preferences and restrictions.

In addition, the nutritionist can advise on choosing the most suitable foods to promote abdominal fat burning, such as foods rich in fiber, lean proteins and healthy fats.

It can also advise on the adequate consumption of carbohydrates, which are important to provide energy to the body during physical activity.

Follow-up is essential to avoid restrictive and unbalanced diets, which can harm health and compromise long-term abdominal fat loss results.

How to lose belly fat with exercise?

There are some exercises that can help you burn belly fat, such as the burpee, the air bike, and the plank. It is worth saying that abdominal exercises done alone do not make you lose belly, but strengthen the abdominal wall.

burpee

The burpee is a complete exercise that works several muscle groups, including the abdominal muscles.

To do this, start by standing, squat down and place your hands on the floor. Then, extend your legs back into a plank position, do a push-up and return to a plank position.

Then pull your legs forward, jump and clap your hands above your head. Repeat this movement in series.

bicycle in the air

The air bike is an abdominal exercise that can be done lying on the floor with your legs extended. Place your hands behind your head and lift your shoulders off the floor by contracting your abdominal muscles.

Then, bend your right knee toward your chest while rotating your torso and left elbow toward your knee. Return to the starting position and repeat on the other side.

Board

The plank is an isometric exercise that primarily works your core muscles, but also strengthens your arms, back, and legs.

To do this, lie on your stomach, support your forearms and toes on the floor and lift your body until you form a straight line from head to heels. Hold the position for a few seconds or as long as you like.

Remember that it is important to consult a physical education professional for guidance and adequacy of exercises according to your physical conditioning and goals.

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