Practice aerobic exercises
In addition to improving your physique, aerobic exercise also improves your heart health and your overall health. According to some recent research, aerobic exercise is postulated as the best method to help us lose abdominal fat.
By doing cardio exercises, such as brisk walking or light jogging, you can effectively reduce abdominal fat, especially near the internal organs – the most dangerous fat.
There are different theories about what type of exercise is best to apply to a weight loss program. However, the study carried out for eight months by the Duke University Medical Center, with 196 overweight participants aged 18 to 70 years of age, showed that aerobic training is superior to other types of training to achieve significant weight loss.
Do weight training
Resistance training may not make you lose as many calories as aerobics, but they are not a worse option but different, so we should not forget about them.
According to a study published in the Harvard School of Public Health, the advantage of lifting weights is that it sharpens the waist. This study showed that a 20-minute weightlifting routine could help combat and reduce belly fat.
This means that participating in resistance training or, even better, combining it with aerobic exercise could help decrease abdominal fat while increasing or preserving muscle mass.
Drink water with lemon
Lemon water does not regulate belly fat-loss directly but does provide a host of health benefits that can positively impact your body when it comes to losing belly fat and fat.
In particular, the consumption of lemon water is highly beneficial when taken on an empty stomach and best in the morning.
This happens due to the ability of lemon water to increase stomach acid levels which, on the other hand, improves digestion and helps break down the food we consume more effectively. In addition, it helps detoxify the liver and make it work more appropriately, and this is essential because it is one of the essential organs in the body, responsible for performing hundreds of different functions.
Some studies have shown that even drinking lemon water helps improve metabolism, reduce appetite, and remove unwanted fat deposits.
Eat foods high in fibre.
The benefits of fibre are numerous, such as reducing the risk of diabetes, high cholesterol, heart disease, constipation, and improving digestion.
By following these properties, fibre has been shown to help with weight loss, reducing abdominal fat as well as helping with overall weight loss.
It works because a diet high in high fibre foods tends to be more filling and therefore provides a feeling of high satiety after eating.
Another benefit of fibre weight loss is that it tends to be less energy-dense, meaning fewer calories for the same volume of food.
It is clear that we all need more fibre in our diet; for example, 90% of Americans do not consume the recommended daily amount of fibre, and how much fibre is enough to meet the daily requirement? Women should eat 21 to 25 grams of fibre per day, while men should eat 30 to 38 grams.
The best sources of dietary fibre are fruits, whole grains, vegetables, legumes, and more specifically, quinoa, beans, chia seeds, kale, oats, and berries like strawberries and blueberries.
After writing the posts about the perfect breakfast and the perfect dinner, we have realized in Vitónica that we have to explain some tricks to burn fat since almost all of us generalize when saying that if the calories you eat are less than the that you consume, then you will lower the fat, and yes that is true but relatively.
These ten tricks to burn fat are used by the vast majority of bodybuilders when it comes to reducing their fat depending on the time they are in, so many of us who do the same, regardless of the type of sport they practice It will have the same purpose: to lose those extra kilos of accumulated fat that our body has.
A look at …
INTERMITTENT FASTING
We have thought to divide the list into two parts so that the reading of the post does not become too heavy, since perhaps putting the 10 in the duplicate entry could be tedious to read a large amount of information so without delay, we start with the list of the first five tricks:
Cut calories
Everyone has a general picture that the fewer calories consumed and more burned are low in fat. Yes, mainly the mathematics does not lie. That is entirely true since when a calorie deficit is created, the body has no choice but to use fat to compensate. Without going into the particularities that we will see later in the tricks, this is the key regardless of any diet.
As a rule, a person burns about 40 calories a day per kilogram of their weight; if I use myself as an example, it means that I need 3,200 calories due to my 80 kilos of weight if the days that I do not train, I eat 30 calories per kilo and those that I train I lower it to 35 calories tells me that I will have to put in 2400 calories and 2800 calories respectively.
The simplest way to cut calories is to eliminate excess fat from the diet (it should be between 15 and 25% of the total, no more), remove butter, oils or fatty foods, the skin of the chicken, remove the yolks from eggs, eat leaner meats, … although you can leave unsaturated (healthy) fats like salmon or nuts. These fats promote the absorption of vitamins, help create hormones and lower bad cholesterol.
