To reduce body fat, whether, from the arms of the legs or the tummy area, we have to do a nutrition program in which the calories we consume through food are less than the calories our body is using daily. We have to make our bodies use fat deposits as a source of energy to function.
We have to be very careful with what type of nutritional program we are going to use because we take nutritional programs or very extreme diets in which the calories are very few during the day.
Can I lose belly fat without exercising?
The answer to this question is NO. You can’t lose your belly without making an effort, without doing abs, without going to the gym, or without eating well. To lose your tummy, you must follow a balanced diet. We must also accompany it by an activity such as walking, running, going to the gym, in short, make a healthy life.
Do you lose belly fat by doing sit-ups?
To lose your tummy, the first thing you have to do is follow a balanced diet. Also, have a routine for walking, running, or going to the gym. Straight muscles of the abdomen area in the front part of the stomach and a good definition need some specific exercises as a series of abdominal ones.
We all want this chocolate bar, not the melted one that many people have, but the defined one that athletes, actors, models, etc. have.
If you want to get the abs out in the open, a great effort is required. The first and foremost thing to do is to have a low amount of fat in the abdominal area.
We can not then start doing abs like crazy and want to get it in two or three months. To have the perfect abdominal muscles well defined, the “six-pack” we dreamed of first will have to lose that abdominal fat.
To lose the fat in our belly, we must do other exercises and a good diet.
What do I do with sit up?
The realization of abdominals in series what it will do is harden our abdominal muscles. That is very good because it will prevent us from having hernias of the abdominal wall. By doing abdominal exercises, we will compensate, for example, if you are a light runner or a marathon runner for back pain in races.
These abdominal exercises will not cause weight loss and loss of belly. To achieve a fat-burning on our stomach, you must make a balanced diet.
How to eliminate the fat of the abdomen
If we want to eliminate the fat in the abdomen, it is necessary to do a balanced diet guided by a specialist in endocrinology or with your family doctor. Also, we need to joining a gym, being a constant person, making a routine of exercises, or practicing a sport that requires continuous movement.
At first, if you feel heavy, walk. Little by little, you will run and see how you lose weight at a general level and also at an abdominal level.
Finally, I want to tell you that on your couch, drinking a beer with those little things that make you cramp, we are not going to lower our bellies. Every objective and every goal requires hard work.
Why does our body accumulate fat?
It is essential to remind you that the human body is made to survive forever. To live in terms of nutrition means to accumulate fat. To guarantee that survival and to continue to procreate, our body will store fat throughout our body.
How can I lose tummy fat fast?
If we make a diet with meager calories, it can be that in an initial period, you lose weight, but it does not mean that you are losing fat. To lose fat, what we are interested in is having a perfect diet, very optimal nutritionally, and also incorporate all the protein, vitamins, and all essential minerals that your body needs.
The moment your body detects that it lacks some minerals such as magnesium, your organic functions will not go as well as they should. From then on, you may stagnate and stop losing weight.
You won’t be able to choose where to lose fat. Our bodies will lose it equally. To burn fat, you have to follow a program or a complete nutritional diet that provides everything your cells need daily.
If you want to complement your diet with a multivitamin or a food supplement, do it. That will help your body not detect deficiencies, and then you will be able to start burning the accumulated fat.
Reduce simple carbohydrates
One critical piece of advice is to cut back on simple carbohydrates. Simple carbohydrates are refined flours, refined cereals, and rice. Always choose wholefoods products because these products are the ones with the fiber.
The fiber, on the one hand, is going to give you that satiating effect that produces. Also, the fiber helps us to encapsulate the fat and to eliminate it from our body.
If we have the objective to lower the fat, we must always choose carbohydrates of slow absorption like:
- Whole grains.
That will guarantee fiber’s contribution that this recommended between 25 to 30 grams of fiber per day.
Eliminate the sweetened drinks
It is also imperative to eliminate all sugary drinks such as soft drinks, soda, and juices.
All that sugar will accumulate in your body in the form of fat because it will exceed what we usually need. It is essential to eliminate carbonated and sugary drinks and, of course, reduce the consumption of alcohol.
Sugar-sweetened beverages such as soft drinks have minimal nutritional benefits. They also cause weight gain, increase the risk of diabetes, dental caries, and fractures, and cavities.
Drink plenty of water
Drinking water is super important. Keep in mind that we’re about 60 percent water.
Our bodies do all their metabolic functions with water. If you want your body to function well and have the right elimination of toxins, drink water. How much water should I drink a day?
Knowing how much water should be drunk daily can be calculated, knowing that the optimal intake is one liter of water for every 25 kilos of weight. Another formula is that you calculate your body weight and divide it by seven and give you the glasses of water you have to drink during the day.
There are specific foods such as green tea and red tea that are infusions. These, in particular, help us to increase the body temperature a little bit and to undo the fat in the abdominal area (Thermogenesis).
You may be interested in “Why is it important to drink water?.”
Have a low-calorie diet
We must first start a very well-constructed diet if we want to reduce fat. That has to be nutritionally very complete but low in calories so that your body can access the fat deposit.
You may be interested in “How many calories do I have to eat per day to lose or gain weight? (With calculator and menus)“.
Do adequate exercises
As far as exercise goes, people have the inertia to get into their abs without stopping, and what happens? What we do when we work on our abs is to develop the muscle to make it bigger.
That way, we’re never going to burn fat. So, very important to reduce body fat in general, and the fat in the abdominal area is to do cardiovascular exercise.
Dance, aerobics, Zumba, step, etc. It would be best if you did exercises that involve all the muscles. If you are capable of mobilizing your whole body, you will be burning the fat.
It would be best if you did not forget the exercises focused on this area. As you lower the fat, if you are working, it is also the area at the muscle level; you can make it stronger.
Another essential tip to eliminate the belly is rest well, sleep well, and not live with stress. When we are stressed, our body produces cortisol.
Cortisol is a hormone that makes the sugar come out of the liver into the blood; it is a bit complex. To understand this in a nutshell, a series of negative situations are generated in the body, causing us to accumulate more fat.
We must control this stress, and above all that we get enough sleep. If you sleep for a few hours during the day, you must rest and keep your stress and anxiety levels at bay.
Do vacuums or hypopressives
You have to know that we have a natural girdle under our abdominal muscles that have the function of holding our viscera and internal organs called the Transverse Abdominal muscle.
This muscle, with the passing of the years, is losing strength and elasticity. If we do not learn to exercise it, we can have a tummy even when thin, it also gets very deformed after a pregnancy.
Learn to exercise it, I did it, if I was able, you can too.
What is the exercise that we have to do? The movement to strengthen this muscle is called hypopressive abdominals. This exercise is also done in yoga and is called Nauli kriya.
You have to do this exercise has to with an empty stomach. Otherwise, it will be impossible for you to practice.
How to do it, first you have to expel all the air from the lungs and then try to put the guts inside the rib cage, I took several days to do it correctly, it is not easy, but it works.
I recommend that you do it when you wake up, on an empty stomach, three repetitions of about twenty seconds each (or whatever you can stand)
You won’t believe it, but I lost two pant sizes without lowering my body fat percentage, so losing belly IS possible.
There are many tutorials on the internet; I leave you a video below to learn and practice.
Practice yoga or meditation
To avoid this accumulation of fat and especially in the abdominal area, I also recommend that apart from aerobic exercise, you practice some activities, such as yoga or meditation.
The times of day you practice yoga or meditation will be bits and pieces of the day that you stop, rest, and relax. All of this will be great for you.
These practices help your metabolism and your vital functions to work much better, and the combustion of fat is correct, and the whole body works wonderfully.
Routine to eliminate the belly fat
|Planks||3x 1 minute|
I recommend doing this training three times a week. If you go to the gym, you can do it after your weight training routine.
Remember that this workout without a healthy low-calorie diet will not help you get rid of your tummy. It will merely harden the abdominal area.
Exercises to eliminate the tummy
This exercise is excellent for working the entire abdominal area but especially the lower abdominals.
- Lie down on the floor on a mat with your arms and legs stretched out.
- Lift your legs about 20 centimeters off the floor.
- In this posture, cross one leg over the other, and come back to the initial position.
- Repeat with the other leg until you complete the marked repetitions.
The abdominal bike is an exercise similar to scissors and is very good because you keep the whole abdominal area tense.
- Lie back on the floor on a mat.
- Lift your trunk and legs while maintaining your balance.
- Move to pedal until completing the scheduled repetitions.
In this movement, you train mainly the upper part of the abdominal area.
- Sit on a mat.
- Recline your trunk until you notice the tension in the abdominal area.
- Turn your torso from left to right and vice versa.
- Complete the number of scheduled repetitions.
The plates are a great exercise to finish our tummy workout. It is an exercise that puts all our muscles under tension and especially our core.
- Lie face down on a mat.
- Lean on your elbows and toes.
- Hold this position for a minute and rest.