The first phase to get rid of belly fat:
The first task: eat breakfast, they are important for your health, although the dining cause you to increase belly fat in the body but the studies proved that eating breakfast after waking makes insulin levels and cholesterol fixed, and accidentally eating breakfast appropriately, focused on eating protein, fiber and complex sugars , and in order to avoid hunger throughout the day.
And do not forget to avoid eating sugars and fats in abundance, they are the main cause of the accumulation of fat.
Second task: to get away from the tension, Luxury studies have shown that increasing the accumulation of fat in the body increases with the presence of daily stress, for this you must stay away from stress as much as possible, and these simple steps will help you to get away from the tension:
- Get adequate rest sleep. (Sleep for 7 hours per day).
- Take a break to relax after lunch about 15 minutes away from the tension with relaxation.
- Stay away from the pressures in your sleeping area. If you can avoid it, do not do anything or stressful work in your bedroom.
The third task: walking for half an hour or do 10,000 steps a day, this method proven to burn fat, can be applied in simple steps:
- Try walking for as long as possible daily walk with the increase in the number of steps each day.
- Use the stairs instead of the elevator, walk or bike instead of the car.
- Do 30 steps after every 30 minutes if you and a stable job.
Fourth task: switching from refined grains to whole grains. In a scientific study, lost people who eat whole grains each (in addition to five servings of fruits and vegetables, and three servings of dairy products, low-fat, and two servings of lean meat, fish, poultry or) more of belly fat, another group ate the same diet, But with all refined grains.
Fifth task: drink plenty of water. Studies indicate that drinking water continuously throughout the day can lead to a more active metabolism, regardless of diet. In addition, drinking more water helps your body flush out toxins and waste and improve your overall health.
Phase II: exercise in order to burn fat in the abdomen.
The first task: studies have shown that intermittent sport the best of the classic sports, then you have to while running by running for a minute stop and begin to walk for 5 minutes was running again in this way burns more belly fat and super fast.
Second task: skip crunches - at the moment. Do abdominal crunches and sit-ups will build strong muscles, but may not be able to see it under the remaining belly fat. In fact, it may actually do crunches make your stomach look bigger as you can build thicker and benefit-sharing. Try these exercises to focus on your core muscles instead.
The third task: to intensify and heart. Aerobic exercise, which gets your heart pumping, burn calories quickly, and will facilitate fat loss all over the body, including the abdomen. You can not "spot burning" of belly fat, but this is usually the first to burn when exercising, regardless of your body shape or size.
Phase III: Take a healthy diet to burn belly fat in the body.
The first task: to reduce calorie consumption. Unless you restrict calories, and you will not lose belly fat. Try these tips:
Remember that it takes a 3700 calorie deficit to lose one pound of fat. That is, you have to burn calories either stop 3700 through exercise or eating calories 3700 less than you burn in a week.
Aims to lose more than two pounds a week. Losing any more than that can be unhealthy and lead to a cycle of dieting "Crash," which quickly gain back any weight lost.
Keep food diary. Most people tend to underestimate how much they eat in one day. To have an honest assessment of the eating habits of your left everything consumed for a week. Find calories calculator online, and find out how about the number of calories you are consuming in one day. From there, see what you can to reduce.
Tried dieting that consume 2,200 calories for you (for men) or 2000 calories (women) per day. This should lead to the deficit enough for you to lose one or two pounds per week, depending on your activity level.
Eat good fats. Studies suggest that a diet with a high proportion of monounsaturated fats (MUFAs) - such as avocados, nuts and seeds, soy, and chocolate - and can prevent the accumulation of belly fat.
Unsaturated fats (margarine, crackers, cookies, or anything made from partially hydrogenated oils) seem to lead to more fat deposited in the abdomen, so avoid this as much as you can.
get more fiber in your diet. Soluble fiber (such as those found in apples, oats, and cherries) descend insulin levels, which, as mentioned above, can accelerate the burning of fat in the abdominal visceral.
Add fiber to your diet slowly. If you get 10 grams of fiber per day, do not jump to 35 grams of fiber in the next day. You need to give the natural bacteria in the digestive tract and your time to adapt to the new fiber intake.
Leave the skin on fruit and vegetables. It will include more fruits and vegetables in your diet add fiber, but only if you eat the skin, because that's where all the fiber. So do not peel those apples before you eat them. If you eat potatoes, try to leave the skin in the dish (as if making mashed or baked potatoes) or if you peel them, and make a snack out of them, such as Parmesan garlic bread crust. It's also worth knowing that keep the skin on potatoes when cooked will help keep more of the vitamins and minerals in the body. Just do not eat any portions of the skin that are green.
Eat more split pea soup. Peas are "food authority" fiber. Just one cup of them contains 16.3 grams of protein.
And an advice last you password full success in the burning of belly fat is maintenance on this system, and you can experience the day and says I did not lose anything, but try it for at least two weeks and you'll find impressive results and will be able to burn fat at the level of the abdomen, as well as body fat.
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