The trick to losing weight is to combine a good diet with constant and progressive exercise. But, it is very difficult to end the ‘love handles’ in a specific area of the body, even so, we provide you with some tips to make it easier for you to reduce belly fat.
The problem with this type of fat is that it may not be limited to the extra layer located just under the skin (subcutaneous fat), but also includes visceral fat, which is found on the inside of the abdomen, around the internal organs, And it can lead to dangerous health problems like heart disease, type 2 diabetes, high blood pressure, cholesterol, or breathing problems. Here are some tricks to get rid of this fat:
Take care of the diet
One of the main keys to losing weight and maintaining the figure is to follow a balanced diet in which fewer calories are eaten than we consume and that incorporates vegetables and fruits, proteins and some unprocessed and healthy carbohydrates. Lean meats like chicken and turkey are also ideal because of their low fat content.
In addition, there are a series of foods that you should avoid at all costs if you want to lose your belly and maintain a healthy life:
• Ultra-processed and refined: these are edible industrial preparations made from substances derived from other foods. The process causes substances such as fiber, vitamins or minerals to be removed. That is, they are products of poor nutritional quality, not very satiating and that can lead to addiction.
• Alcohol: it is a source of empty calories, provides energy without any quality nutrient for the body and is detrimental to health. Alcohol interrupts the oxidation of fats and carbohydrates and causes us to store them instead of burning them.
Instead of this, it is advisable to consume fresh fruits or natural sweeteners
• Sauces and dressings: these are considered unnecessary liquid calories that can be substituted for herbs and spices.
Experts say that you should drink between 1.5 and 2 liters of water daily, as it cleanses the body and eliminates toxins. This helps reduce fluid retention. Apart from water, it is also very useful to drink infusions or green tea, a great ally to promote the combustion of fats.
Do specific exercises to burn belly fat
It is essential that you combine the above with regular exercise. To achieve the goal of losing abdominal fat it is not necessary to crush yourself and do a large number of sit-ups, there are very simple, quick and easy exercises to do at home that will help you lose weight. Specifically, we are talking about the Tabata exercise, for which you only need to use 4 minutes a day.
What is the Tabata exercise?
This high intensity interval training (HIIT) consists of 8 work rounds of 20 seconds each with a 10 second rest. It is advisable to perform several series for greater effectiveness. It is ideal for working the upper, lower and oblique abs and research indicates that there is an extra caloric intake in our metabolism during the next 12 hours and that it also improves our aerobic capacity, cardiopulmonary capacity and muscular endurance.
Tabata exercise rounds. (Getty)