Do you want to lose your stomach weight? Want a flat tummy? Then you are in the right place. The fat that accumulates in the stomach, is called the stomach fat and it increases the weight of the stomach. It does not only make you look fat but also causes you to some serious health problems. The stomach is one of the areas of the body that most tends to accumulate fat. Mainly, this occurs as a result of poor posture, poor diet, and a sedentary lifestyle.
Once the fat is located in that stomach area, it becomes very evident and must be worked so that it looks good, in harmony with the rest of the body. For this, it is necessary to modify the habits of life and take into account what is best for each person, since body mass indices vary according to the measures of each.
Wearing a flat and beautiful belly is possible, but requires some effort and discipline. So if you’re willing to take on the challenge, don’t miss the next key steps to burn fat and lose stomach weight.
1. Eat right and do exercise in the morning
To help your body to lose stomach weight quickly, you should start your days with a high-fiber breakfast and some exercise. Although you may not like it, this simple action will activate your metabolism and make you release everything you don’t need.
Of course, for no reason should you skip breakfast or go hungry, as this will only make the metabolism slower. You should include stretching and cardiovascular exercises for half an hour. This can be translated into walking, running, cycling, jumping rope, dancing, etc. It should be noted that it is advisable to consume some type of food once the session is over.
The ideal is to start the exercise before breakfast since at that time you will not have ingested calories and the body will use the ones it has accumulated as fuel.
2. Drink water
The basic recommendation is to drink eight glasses of water a day, but it is not convenient to abuse, excess water can also swell your stomach and dilate it. Try to heal the amount of fluid you lose during exercise. If you have lost half a kilo, you must replenish half a liter of water.
Although it may seem like a contradiction, the more water you retain, the more water you need to drink, to dilute the salt in your tissues and eliminate it in the urine. So you must drink water but with control.
3. Control carbohydrate intake
No, it is not about eliminating carbohydrates, in fact, it can be harmful. But you do have to avoid foods high in carbohydrates. A diet with a controlled carbohydrate intake means reducing the glycemic index, that is, the way in which food raises blood glucose levels.
A diet to lose stomach weight should be based on receiving 43% of calories from carbohydrates and 39% of calories from fat (better high quality such as EVOO or avocado or nuts, for example), compared to a Standard diet that is based on 55% of calories from carbohydrates and 27% of fats.
4. Drink water with lemon
The lemon water does not regulate the loss of stomach weight directly but provides a lot of health benefits that can positively impact your body. In particular, drinking lemon water is extremely beneficial when taken on an empty stomach and better in the morning.
This happens due to the ability of water with lemon to increase stomach acid levels, on the other hand, it improves digestion and helps break down the food we eat more effectively. In addition, it helps detoxify the liver and make it work more properly, and this is essential because it is one of the most important organs of the body, responsible for performing hundreds of different functions.
Some studies have shown that even drinking water with lemon helps improve metabolism, reduce appetite and eliminate unwanted fat sediments.
5. Avoid sugar consumption
The consumption of sugar increases fat around the body, belly, and waist. To achieve a flat stomach you should avoid eating sweets, sugary drinks, and fatty foods.
The added sugars are extremely unhealthy and harmful to our body, so to lose that uncomfortable weight, we must eliminate the added sugar in all our nutritional options. Some studies say that an average American consumes about 69 kilos of sugar a year, which means, in some cases, more kilograms of sugar than the total weight!
Sugar is not only highly caloric but also has no nutritional value, so it is one of the causes for which we accumulate more abdominal fat, so we must eliminate refined and added sugars and opt for natural drinks without sugar such as coffee or Natural juices and control the amount of carbonated drinks we consume.
5. Goodbye alcohol
One of the things that most fatten the stomach area is the calories of alcohol. It’s called a beer gut for a reason! Its consumption has long been related to obesity in this area and can easily spoil your weight loss efforts.
Alcohol not only has many calories but it is the body’s favorite fuel, which means that when you drink it, the rest of the nutrients in your food is sent to the store (yes, to your belly or possibly to your thighs or rear). It is also known to reduce self-control and inhibitions, which will lead you to eat without barriers and drink too much.
6. Hide the salt
Having too much salt at meals, causes the cells to swell with water to dilute the excess sodium, so your stomach will end up looking like a bellied frog. The taste for salt is cultural and is educated since childhood.
Fortunately, one month is enough to take food cooked with less salt so that your tongue recovers the ability to taste food and you recover the lost years. Don’t despair if you like salty foods, you can flavor foods with herbs (parsley, oregano, sage, thyme, etc.) spices (pepper, clove, saffron, nutmeg, etc.) and lemon juice to dress your meals.
Avoid French fries, salty snacks, roasted nuts, and salt-rich pecks. Increase the dose of foods rich in potassium, such as bananas, avocados, tomatoes, celery, soybeans, broccoli, spinach, fennel, etc. They help eliminate water retention in tissues.
7. What you eat last at night
Caring for the last meal of the day can significantly help burn stomach fat in a short time. In what sense? While you sleep, your metabolism is not as active as during the day and does not burn abdominal fat, so if you make a copious meal rich in fat and carbohydrates, you will accumulate fat unnecessarily.
However, by making a light and balanced meal before bedtime, digestion becomes easier and the body does not accumulate excesses. On the other hand, the last meal should be done at least 3 hours before going to sleep.
8. Sleep well
When you understand how little sleep contributes to obesity you will realize how important it is to sleep well every night. Sleep regulates endocrine function while maintaining the proper balance between hunger hormone (ghrelin) and satiety hormone (leptin).
Lack of sleep increases appetite, resistance to insulin and cortisol, the stress hormone, which contributes to the accumulation of fat in the body. Make sure you have at least 7 to 8 hours to rest every night.
9. Do abdominal exercises
One of the key points to burn abdominal fat is performing localized exercises, such as abdominal exercises, plank exercises. While you can leave them for after aerobic exercise, you can also do them at another time of the day. The key is to do several exercise sessions in different series each day.
How to do basic abdominal exercises?
- With your back resting on a hard surface, put your hands behind your head, bend your knees and place your feet flat on the floor.
- In this position, get up slowly using your abdominal muscles. You must feel pressure on the muscles. In the meantime, push the lower part of your back against the floor.
- Then slowly lower, taking a breath, and repeat the process 20 to 25 times, with 90-second breaks between the series.
- Try to complete 2 or 3 more sets, from 20 to 25 abs.
It is very important to feel the pressure on the abs and not on the neck. If the pain is felt in the neck or back, it means that the posture is poorly adopted. You should feel that you are working the muscles of your abdomen, especially when you are missing 5 abs of each series.
If you are not used to doing sit-ups, start with 10 and gradually increase them until you get the recommended amount. You should not overdo your abs since the body gets tired and you will not get the same benefits.
You can also watch the video, it might be helpful.
You can also watch the video, it might be helpful.
There is no magic recipe to lose stomach weight. Therefore, it is necessary to rely on a whole series of good life habits and healthy eating. If you have any concerns, consult your doctor. Consistency and consistency will be essential to obtain the desired weight.
If you have any other advice, don’t forget to leave a comment.