What diet should I eat to reduce belly fat?

 

How To Burn Belly Fat? Effective Exercise And Diet.

 

Ø How To Burn Belly Fat Fast? Both men and women will benefit from diet and exercise to speed up their metabolism. To burn fat from the belly and belly fat, you need to have a negative caloric balance and regularly perform aerobic training combined with strengthening exercises. Check out how to burn belly fat quickly and without the yo-yo effect.

 How To Burn Belly Fat Quickly and Durably? Many men and women make the mistake of focusing only on exercise, while a proper diet is essential to burn belly fat and belly fat. Without a diet, it will take much longer and even impossible to get rid of dermatitis.

 

Discover tips on how to effectively burn belly fat:

Ø Calculate your BMR

Ø Limit simple sugars

Ø Use interval exercises

Ø Strengthen your abdominal muscles

 

How To Burn Belly Fat: Calculate your BMR

 

 

Ø The first step to burning belly fat is to calculate your Daily Caloric Requirement (BMR). Then the obtained value is multiplied by the physical activity coefficient:

Ø The next step is to subtract 200 or 300 kcal from the obtained result - the value that we will get in the end is our daily caloric requirement. You should stick to it to burn belly fat effectively.

 

1. How to burn belly fat: cut down on simple sugars

Ø The main factor contributing to the accumulation of belly fat is the consumption of excessive amounts of simple carbohydrates, i.e.

Ø white and wheat flour products (bread, pasta, pastries);

 

Ø purchased sweets (including chocolate, bars, cakes and cookies, hard candy, jelly beans, ice cream, etc.)

 

Ø sweetened drinks (both carbonated drinks, fruit juices, and heavily sweetened tea).

 

Ø These are the most common sources of simple carbohydrates in our diet. You need to replace them with more valuable products that also contain carbohydrates, but they are absorbed more slowly and thus the body draws energy more efficiently. These are, for example, wholemeal bread, whole grain pasta, brown rice, and groats (e.g. buckwheat).

 

Ø What about fruit? These are affordable but should be eaten in the first part of the day (until lunchtime). Although fruits contain simple sugars, they are also rich in vitamins, minerals, and fiber, which makes it easier to lose weight, so you should not give them up completely.

 

 Worth knowing

Can you burn fat ONLY from your belly?

 

Ø Most people want to burn belly fat and only that one part of their body. Is it possible? Not completely. By using a diet and training, we will lose weight evenly, which means that we will get rid of fat on the stomach, as well as on the thighs, sides, and back. Fat cells are distributed throughout the body and we are not able to force the body to draw energy only from those reserves that are accumulated around the waist.

 

Ø However, there is nothing wrong with that - many people will surely appreciate this effect of exercise and diet, and slimmer people will notice their muscles becoming more visible and their skin firmer.

 

2. How To Burn Belly Fat: Use interval exercises

 

Ø Interval training is the most effective weapon in the fight against adipose tissue. It consists of alternating short periods of very intense effort with periods of moderate effort. It gives the best results in fat reduction because tired muscles need oxygen to regenerate - and this process requires energy resources, which ... is taken from fat. Thanks to this, after interval training, adipose tissue is burned for up to 24 hours.

 

3. How to burn belly fat: strengthen your abs

 

Ø Exercises that strongly engage the abdominal muscles are also essential if you want to burn fat from the waist area. However, do not limit yourself to the crunches themselves - these act only on the straight muscles, and you will get the best results by activating the oblique and transverse abdominal muscles to work.

 

Ø These types of exercises are important in burning belly fat for several reasons:

Ø They increase the volume of muscles, and it is the muscles that use the most energy in the body from fat;

Ø Strengthen the transverse muscles that are responsible for the "flat" appearance of the abdomen;

Ø Firm the skin on the abdomen, making it elastic, compact, and not sagging.

 

How To Burn Belly Fat - Not Just Crunches

 

Ø Contrary to appearances, interval training is the best method to reduce belly fat. Intervals, ie high-intensity exercise, alternating with a short break to rest, lead to a greater release of growth hormone, which is mainly responsible for reducing body fat and building muscle. What's more, it has been proven that interval training has a positive effect on the hypothalamic-pituitary-adrenal axis, which manages the level of hormones in our body.

Ø Remember that the key to success is activity tailored to our capabilities. If you are a complete amateur, instead of sprints and jogging, choose a walking interval where 2-3 minutes is a quick pace and 1-2 minutes is a slow pace. As you progress, you can enter running, cycling, weight training, uphill running, or stairs.

Ø Cardio exercises are great for weight reduction, but if you want strong muscles, add strength exercises to them. Your training should primarily be based on multi-joint exercises, such as squats, lunges, bench presses, or pull-ups. They should be performed with a relatively heavy weight. The recommended exercises to strengthen the abdominal muscles include classic crunches, plank, bike, and even push-ups.

 

How to burn belly fat - night regeneration

 

Ø Another issue that should not be forgotten, and unfortunately that often happens, is regeneration. Too little sleep is correlated with high amounts of body fat, especially around the abdomen. Lack of sleep or its poor quality leads to changes in the circadian rhythm, which results in hormone disturbances.

Ø When your circadian rhythm is disturbed, your body does not produce enough growth hormone to stimulate the growth of muscles, bones, and joint cartilage. It also strengthens the process of converting adipose tissue into free fatty acids that circulate in the blood and are used as a source of energy.

Ø Additionally, lack of sleep increases levels of the stress hormone, which in turn signals fat storage. A sleepless night, and thus insufficient regeneration of the body, can lead to overtraining and injury. When arranging a plan of physical activity, remember about the minimum eight-hour dose of sleep and regeneration - it is them that determines the progress of our training.