10 steps to belly fat loss permanently in 2022

10 steps to belly fat loss permanently in 2022

Suffering from belly fat and the accumulation of fat around the abdominal area? The problem is not that belly fat makes us look bad, but in fact that belly fat is linked to many diseases such as type 2 diabetes, and cardiovascular disease. Therefore, getting rid of belly fat has great benefits for your health and can help you live longer. Anything greater than 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a lot of extra fat in your abdominal area and want to burn belly fat, you must follow some steps to get rid of it in order to preserve your health and lose belly effectively

Ways to get rid of belly fat

1- Stop doing abdominal exercises

Did you know that abdominal exercises will only strengthen your abdominal muscles? And you will not burn the belly fat that covers the abdominal muscles. Reducing fat spots is a myth and not true. By doing abdominal exercises 200 times a day, you waste time and effort. Abdominal exercises can also cause lower back pain, slouching shoulder muscles, and putting the head in an forward position. Lower abdominal exercises do not cause these problems, but they also do not affect belly fat.

2- You must get stronger to deposit belly fat

Strength training builds muscle mass, prevents muscle loss and aids in fat loss. The best of these exercises is squatting and weight bearing. Your back muscles keep you in position from behind, and your abdominal muscles work from the front. During squats and weightlifting exercises, both muscles will work to prevent your body from collapsing due to the weight. Lifting weights and squatting exercises will allow you to press your body with heavy weights, making all the muscles in your body work. This will make you stronger quickly, and will also allow you to build strong muscle mass quickly, including your abdominal muscles.

Focusing on certain areas to get rid of fat is still not true, but these exercises will strengthen your abdominal muscles and reduce the size of your waist.

3- Eat healthy food to fight belly fat

You can do exercises and get strong abs, but if you eat fast food a lot, you will not lose belly fat. Therefore, you should stop eating processed foods and eat integrated and unprocessed foods such as:

Proteins: Meat, poultry, fish, whey, eggs, cheese.

Vegetables: spinach, broccoli, salad, kale, cabbage.

Fruits: Banana, orange, apple, pineapple, pear.

Fats: olive oil, fish oil, natural butter, nuts, flax seeds.

Carbs: brown rice, oats, pasta, quinoa.

You don't have to be perfect, eating junk food actually helps with fat loss by keeping hormones up. But do not overdo it. Eat fast food only 10% of your meals max. Which means eating 4 quick meals a week if you eat 6 meals a day.

4- Belly fat will disappear by eating less carbohydrates

The body needs carbohydrates for energy. But the problem is that people eat more carbohydrates than they need, so the body will store the extra carbohydrates as fat. And in this way most likely formed belly fat.

So if you are not a skinny person and need to eat a lot of carbohydrates, then reduce your carbohydrate intake. Eat fruits and vegetables with every meal. But cut back on potatoes, pasta, oats, bread just eat them after you exercise.

5- Belly fat and eat more food

You should know that eating more healthy foods will not cause fat to accumulate in your body. Especially if you exercise 2-3 times a week. Starving yourself is a big health mistake. Proper nutrition is important for several reasons:

Getting energy: Food is the body's energy. Your body uses food to lift weights, work, and digest. Nutritional deficiency means lack of energy in all life activities.

Fat loss: Eating healthy and appropriate foods helps you lose fat, protein makes you feel full and is the highest nutrient in the thermogenic effect, and healthy fats help lose fat.

Maintain muscle: If you starve yourself, the body will burn muscle to get energy and not fat, and you will become skinny and also have fat in your body.

Feeling hungry means you are not eating enough food. Don't worry about calories, just eat breakfast, then eat every 3 hours, including after you exercise. Eating healthy foods most of the time will help you lose belly fat.

6- Protein to get rid of belly fat

Protein has more thermogenic effect than other foods. Your body burns proteins for energy more than carbohydrates and fats. Therefore, diets rich in protein work well in burning belly fat. So you have to eat protein with every meal without worrying about calories

Eat more fat! Belly fat will disappear

Fat does not increase your weight. But poor diet and lack of exercise increase your weight. Eating fat actually helps you lose fat. Your body won't store fat easily if you give it a fixed amount of healthy fats.

Fish oil is the best fat source for losing belly fat. Fish oil increases testosterone levels and increases fat loss. Eat 6 grams of omega-3s a day as a start.

You should also stay away from trans fats found in some products such as margarine. These fats are bad for health. Therefore, it is better to eat unprocessed foods most of the time in order to get rid of fat easily.

8- Reduce your body fat

For men, belly fat is the last place you will get rid of fat. If you suffer from gynecomastia or double chin, you will have to reduce body fat so that you can reduce belly fat by following these steps:

Strengthen your body: train hard and maintain your muscles, this helps to lose fat and helps to stick to the diet.

Eat healthy food: eat breakfast, then eat every 3 hours, eat proteins, vegetables and fruits with every meal. Eat carbohydrates only after exercise. Drink 2 cups of water with each meal.

Do aerobic exercises: for 15 minutes after you finish your usual exercises, do it 3 times for 45 minutes each week. If your body fat percentage is less than 15%, eat only healthy food and make your body stronger. This will lead to the loss of fat in your body and thus your belly fat.

9- Always stay motivated

Looking at your stomach in the mirror gives you an inaccurate impression. What you see is affected by what you eat and drink, and light also affects, in addition to your own perception.

Measure your body fat every two weeks using a lipid scale. It doesn't have to be accurate, but the important thing is that it goes down and not up.

Also, measure your waist circumference every two weeks, if you rely on exercise and healthy food, this will make you lose a lot of your waist circumference.

Take pictures of yourself every two weeks, front, back, and side, so you can feel the change over time.

10- Have fat burning drinks

There are several drinks that are believed to burn belly fat, such as:

Matcha green tea: It is the highest quality tea among all green teas, and it is one of the most powerful drinks to get rid of belly fat and improve health.

Ginger tea: Ginger root is known for its ability to improve digestion, and it also increases thermogenesis in the human body. So, drink a cup of fresh ginger tea daily to burn belly fat quickly.

Water: You must keep your body hydrated, as this is important for the fat burning process. The body needs water to break down fat cells and get rid of toxins that come out during this process.

Fruit juices: Juices may not help the fat loss process, but they may help with weight loss. Replace soft drinks and processed drinks with natural juices without sugar. Vegetables, cranberries, pomegranate, and acai are the best choices for healthy juices, which also benefit the body with many health benefits.

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