“I exercise and eat quite well, but there is no way to get a flat stomach.” Do you feel identified with this phrase? We assume that if you have come here it is because more than once you have wondered why it costs so much to lose weight in your belly.
Well, before we start we want to warn you that in the process of weight loss, unfortunately, it is not possible to choose from which parts we want to lose more or less. The accumulation of fats is not the same in all areas of the body and the loss of them, either. In this way, when we propose to lose weight, there are areas that cost more than others. However, there are a number of habits that can help accelerate the loss of certain areas such as the gut and that is what we are going to focus on here. The good news is that, as you can imagine, implementing these tips will also benefit other areas of your body.
Get active! (And we don’t mean just doing sit-ups)
Surely when you think about losing weight, the first thing that comes to mind is the abdominals. And yes, of course, this exercise is suitable to tone the area, but when we talk about losing weight we can not forget about cardiovascular exercise. Try to walk whenever you can and do some other aerobic activity such as running, dancing, swimming or cycling, at least three times a week. Ideally, combine it with abs and other exercises that strengthen the abdomen to achieve balance. It is also not convenient for you to skip this last step, as gaining muscle mass helps to speed up the metabolism and, therefore, weight loss.
Reduce the consumption of added sugar and salt
Excess added sugars and salt in the diet are two of the main causes of overweight, especially in the gut. Both are related to fluid retention and are also harmful to health. From the WHO they recommend consumption of sugar less than 10% of the total daily caloric intake (if it is less than 5% better) and a maximum of 5g of salt per day.
Surely you are thinking about the sugar you add to coffee or salt that you add to your dishes, which too, but the truth is that the simplest is to eliminate the ultra-processed from your diet. We refer to all those foods from the supermarket, such as cookies, soft drinks or sausages, which hide these additives among their ingredients. Not to mention that they are also loaded with poor quality fats that accumulate in your belly.
Bet on fiber-rich foods
The consumption of soluble fiber helps reduce abdominal fat. What foods contain it? Fruits such as apricot, apple or orange; legumes such as chickpeas or lentils; Whole grains such as oatmeal and vegetables such as Brussel sprouts or broccoli.
Diuretics are also your allies
Pineapple, watermelon, onion, artichokes, asparagus or grapefruit are foods with diuretic properties that will help you reduce fluid retention and prevent bloating in the abdomen. In addition, all of them are low in calories. Include them in your diet!
Eat calmly and enjoy every bite
Even if you don’t believe it, it doesn’t only matter what you eat but how you eat it. Spending time chewing and eating quietly is essential to improve digestion, avoid gas and the feeling of heaviness in the gut. In addition, eating calmly will allow you to recognize when you are satiated and will not overeat.
To drink? Water and, if you feel like it, some infusion
Of course, if you want to lose weight the gut is essential that you drink water throughout the day. This is essential to hydrate, reduce fluid retention, improve digestion and prevent constipation. And, of course, this means that you avoid other types of sugary and gas-filled beverages, such as soft drinks or packaged juices that will only make you feel more bloated. Of course, you can choose to include some infusions such as green tea, chamomile, ginger or peppermint
And finally, don’t forget the rest! Studies such as Predimed-Plus, recently carried out by the Rovira i Virgili University (URV), determine that sleeping less than 6 hours and not having a regular schedule for this makes it difficult to lose weight and body fat. It is not the first time that science comes to these conclusions, because sleeping a little does, among other things, that the hormone that regulates satiety, leptin, is less. This leads us to eat more and, therefore, to gain weight.