Autor: Tomasz Jaworski zweryfikowany
Weryfikacja Karolina Jarząbek
How to lose Belly Fat – 10 methods that will enable you to do so
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What can you do to have a beautiful, flat stomach?
This is a question many people ask themselves. You think you’ll need grueling exercise, hours spent training hard at the gym or a drastic diet or even starvation to do this – you’re wrong!
We have 10 proven ways for you that are sure to make this task easier. Let’s get started!
1 – First and foremost. Drink water. An adult should drink at least 1.5 liters of plain, clean water daily. Drinking water aids weight loss – not a myth! Because water has a satiating effect, so if you drink a glass of water half an hour before a meal, it will give quite good results. As a result, you will eat less because your stomach will feel filled by the water, which has no calories in it. Moreover, water is very good for our whole body. So once again in a nutshell, if you’re drinking carbonated orangeades or other colored drinks that give you nothing but a continued feeling of thirst, replace them with water as soon as possible.
2. opt for physical activity. To lose belly weight fast – you need to move more. Excess body fat accumulated on the abdomen is undoubtedly the result of low physical activity. Keep in mind that practicing one and the same exercise, for example, the so-called tummy tucks, will not lose weight from the abdomen. And here’s an interesting fact: exercising abdominals incorrectly does not burn fat from the abdomen, on the contrary, it gives the opposite effect to the intended, that is, only enlarge the abdomen. So when putting together a workout plan for yourself, rather avoid this exercise or if you really want to do it, be sure to do it correctly. If you want, you can use our list of exercises. These are proven and are sure to give good results: burpees, vertical scissors, plank (or plank), jumps with torso twists, russian twist, side plank, leg raises. It is worth remembering that the workout for the abdomen should be short but intense, that is, for example: 40 seconds of exercise and 30 seconds of rest. When you perform the exercise, remember to keep your abdominal muscles tight. Also remember your breathing, breathing is very important – inhale with your nose, exhale with your mouth.
3 – Pay attention to your sleep. Try to make sure your sleep lasts at least 8 hours. Don’t use a smartphone or watch TV before going to sleep. Try to turn off all electronic devices at least an hour before you lie down, this will make it easier to fall asleep. A healthy night’s sleep is fundamental to functioning well and has a positive effect on weight loss. Many people are unaware of the importance of rest, with the simple importance of sleep being overlooked.
4 – Eat healthy! We remind you that we make a flat belly in the kitchen. Sound surprising? Perhaps, but it’s true. Starvation is often not a good solution for a flat stomach. You need to know that starving yourself will not give you a flat stomach, besides, starving yourself often leads to a yo-yo effect. So eat healthy, Try to start taking 5 meals a day. Eat more often, but smaller portions.
5 – Cook for yourself. Taking pre-prepared meals is not good for weight loss because they often have artificial additives such as preservatives, dyes, fats that are very high in calories. Plan your meals the day before and cook for yourself.
6 Eat slowly. Studies show that people who eat slowly, that is, about 20 minutes per meal, lose weight faster than people who eat at a race, that is, very fast. The speed at which you eat affects good digestion and is very important if you want a flat stomach. Because when we eat fast – our body doesn’t have time to transmit the message to the brain that we are already full, so this way we eat more. So try to eat slowly, set aside 20 minutes to eat your meal because that’s how long your body needs to feel full.
7 – Relax. Living under constant stress is not conducive to weight loss. Our body under nervous tension produces an excess hormone called cortisol, which promotes the accumulation of belly fat. So, to lose weight from your belly set aside at least an hour every day for pure relaxation. A relaxing oil bath, yoga, or a simple walk in the woods or with your dog can help.
8. do not sit for too long. In this position, the abdomen flabbles and widens. With a sedentary lifestyle, you definitely won’t lose weight quickly. So if you already have to sit because you have that job, try to get up from your desk every hour. When you are sitting, tighten your abdomen every now and then, also make sure that your posture is correct, pull your shoulder blades together and pull your abdomen in.
9. instead of sweets – fruit. I don’t think we need to explain why. Because candy contains a lot of unnecessary calories. Instead of snacking and reaching for a candy, bar or chocolate every now and then, switch to fruit. Here’s a list of fruits that aid weight loss: watermelon, which is 92% water, mango, strawberries, grapefruit, melon, peaches and nectarines, pineapple, oranges, apricots.
10 – Lay off the alcohol. Numerous studies show that consuming alcoholic beverages increases the risk of developing obesity because excessive fat accumulates around the waist. If you can’t give up alcohol 100 percent, at least reduce the amount you drink to an absolute minimum.
Finally – remember, you won’t get a flat stomach in one week, but by following the advice above you will see the first results after about three weeks, so be persistent in what you are doing and don’t give up!