Although it is impossible to lose fat in a targeted area, there are several techniques that can help you understand the process of how to lose belly fat and get rid of those unattractive features. Use these strategies to further define your abs and show up with a six-pack that could save your life.
To begin, you should be aware that in order to define your abdominal muscles, you must have a low body fat index, eat a healthy diet, and exercise at the gym or at home to improve the strength
How to lose belly fat: The 6 best tricks to burn your abdominal fat
1- Gain muscle
Fat is the opposite of muscle. The muscles help the body fight fat by burning it when they are working and the liver can process fatty acids. Your body will be more balanced if you build muscle in your lower body. Strength exercises will help you get stronger and burn fat in the abdomen.
A study found that men who trained with weights a minimum of 20 minutes a day lost more belly fat than those who did 20 minutes of cardio. Deadlift squats, pull-ups … and cardio are the perfect formula.
2- Find a diet suitable for your lifestyle
The stomach is a complex and important organ that both influences and are influenced by the brain. If you control the appetite in your head and manage to maintain a healthy lifestyle thanks to a good diet, it will be easier for you to reduce your body fat.
In addition, humans have a genetic and evolutionary part of their body that comes from their ancestors. When humans were hunter-gatherers, their bodies had to become accustomed to storing fat, a protective measure.
Intermittent fasting of 16 hours helps to consume fewer calories, for example, reset our metabolism, and accustomed the body to control the feeling of hunger.
3- Take care of your microbiome
Human babies start with a healthy gut microbiome, but as they age, these populations of bacteria can change and have a big impact on the health of the person. The human body is composed of many different types of cells and organisms that live in the body. The microbiome is the name given to all the genes within these microbial cells.
The healthy microbiome should be like a rainforest, with many different species of microbe in our gut. Scientists have discovered that some bacteria work like factories, producing thousands of chemicals that can be good or bad for the body. To help your digestive system, eat a lot of fruits, vegetables, and legumes.
4- Minimize your stress
It is important to manage stress to lower blood pressure and maintain a healthy immune system. Long-term stress increases the number of hormones that increase hunger. More stress means more feelings of hunger, which in the long run leads to more belly fat. Learn to relax and not take things so seriously because it’s not worth it.
Try 4-7-8 breathing exercises: close your mouth, breathe through your nose, and count to 4 at the same time; then hold your breath for 7 seconds, then slowly exhale and count at the same time To 8. Repeat this process 4 times and tell us …
5- Change your fat
Not all fat is bad for us. Visceral fat is a type of white fat associated with unhealthy metabolism. However, brown fat burns calories and helps the body generate heat. Not only do we get fatter, but our bodies start to store more white fat as we age.
Researchers have also found a third type of fat, beige fat, which can be activated to achieve white fat burning and convert it into brown fat.
6- Reduce your cravings and, if you need it, go into a caloric deficit
When you’ve set a goal to lose a significant amount of weight, it can be difficult to control your cravings and hunger because your brain is wired to think about food, and it can be hard to ignore your body’s hunger signals. Eliminate empty calories from products such as cookies, chips, and soft drinks from your diet and bet on eating more vegetables, fruits, and protein.
Stop eating your favorite foods or your cheat meal more than once a week. Several studies have shown that eating a lot of protein can help control our cravings and cause a sense of satisfaction. Fiber decreases our feeling of hunger because it makes us feel full quicker.
The best exercises to burn abdominal fat
Starting from the basis on know how to lose belly fat that to lose fat the best combination is strength training with some cardio and a proper diet, if you are looking for exercises for the abdominals, these three are fundamental for your six-pack:
1- Isometric plate
Our favorite exercise is a low-risk activity that strengthens the back and stretches the entire abdominal wall. If you want to do abdominal exercises, you should tense your abs from the beginning to the end of each repetition. A series of 30 to 45 seconds is ideal.
2- Abdominal wheel
Another basic, this time to hypertrophy our abdominal muscles well.
Tip: do not be in a hurry to go up or down with the wheel, and slow down each repetition to the maximum and without arching your back. Series of 10 to 12 repetitions, maximum 20.
3- Leg elevations
Lying on our backs, hands resting on the ground, and we raised and lowered our legs without touching the floor, we were more or less a span away. Sets of 10 to 12 repetitions as well.