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29 tips for you to lose belly

A common desire among most people is to lose that unwanted “tummy”. However, for this goal to be achieved, good professional guidance and a lot of willpower are needed! After all, it is clear that it will not “disappear” overnight, and the expected result is not the result of any miracle: it is the combination of a healthy diet with the practice of physical activities and good lifestyle habits. .

But, it is a fact that some tips can help. Below, check out some important guidelines that make all the difference when you run after your goal!

1. Eat every three hours: this is the first tip from sports nutritionist Vanessa Lobato. “It’s really important to eat every three hours to keep your metabolism going and avoid the feeling of hunger that makes you go off your diet easily,” she says.

2. Avoid fried foods: the sports nutritionist Vanessa highlights that they are the main villains of the diets of those who seek to lose weight and lose belly.

3. Stay well hydrated: it doesn’t matter if your biggest desire is to lose belly fat, lose weight or simply be healthier, it’s essential to stay well hydrated. And a good idea in this regard is to always carry a bottle of water, wherever you go.

4. Do not drink soft drinks: nutritionist Vanessa points out that they are also villains in the diet, “due to the high content of sugars, dyes and chemical substances that hinder the proper functioning of our body”.

5. Avoid light/zero soft drinks: according to Vanessa Lobato, even the zero/light versions should be avoided, due to the excess of dyes, sweeteners, sodium, which cause inflammation. “As for sugar, there is no sugar in this type of soft drink, which reduces the caloric value, but due to other excesses and lack of nutrients, consumption should be sporadic”, she adds.

6. Drink some water before eating: the nutritionist Vanessa explains that drinking a little water, about half an hour before eating, helps a little with satiety. “But avoid drinking high amounts, so as not to cause a delay in digestion,” she says.

7. Don’t drink with meals: Vanessa Lobato explains that this habit causes the acidic contents of the stomach to be diluted, causing a delay in digestion. “Another factor is that we fail to chew properly and ‘push’ the food with the liquid. And, the third point is that the high gastric volume caused by the consumption of the liquid dilates the stomach, causing more stomach bloating”, she highlights.

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8. Set aside a day to eat what you like: don’t be so radical, so as not to turn your food reeducation into a nightmare. Vanessa Lobato explains that we have desires to be satisfied, so we can sporadically consume what gives us pleasure. “The most important thing is to consume what we really like and not eat because there is or because it’s a party. We must be selective in abuse,” she says.

9. Bet on a colorful plate: the more colorful a meal, the healthier it tends to be. Carrots, lettuce, spinach, pepper and tomato, for example, have striking colors and are great choices!

10. Remove fast food from the menu: it is no secret that fast food is harmful to health. They are loaded with calories and fat and, among other harms, contribute (a lot!) to the increase in the unwanted belly.

11. Bet on juices: natural juices are great options to replace soda. However, even though they are healthy, they should not be consumed in excess.

12. Avoid sweets: carbohydrates, proteins and fats are raw materials for energy production, however, when consumed in excess, they are stored in the form of fat. In addition, sugars, in general, are closely associated with increased hunger and anxiety, favoring an increasing intake of food.

13. Do not consume milk and dairy products in excess: they can, in addition to increasing the production of gases, generating abdominal bloating, disfavor the intestinal microbiota and increase inflammation – which, in turn, is closely associated with fat gain, in addition to other imbalances and pathologies.

14. Avoid processed foods: they are rich in preservatives, salt, sugar and are generally poor in nutrients.

15. Avoid Refined Carbohydrates: Refined foods (breads, rice, cookies) are generally low in vitamins and minerals.

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16. Wait a while before repeating: Did you know that it takes a few minutes for your stomach to realize it’s full? That’s why it’s important that you wait and think a little before repeating your dish.

17. Eat slowly: get into the habit of chewing slowly, without haste. Eating slowly will give you enough time to figure out when to stop. And it will also provide better digestion, in addition to making you enjoy food better.

18. Reduce the consumption of salt: among other harms, it causes the body to retain liquid and look bloated.

19. Decrease or cut the consumption of alcohol: in addition to its intoxicating effect, alcohol is also catabolic, resulting in loss of muscle mass and, consequently, a drop in metabolism and fat gain.

20. Prepare your own food: give preference to food made at home. That’s because even some foods that promise to be appropriate for a diet are often full of unhealthy preservatives.

21. Check labels: always pay attention to product labels. Many of them can be loaded with unpleasant substances and even unnecessary calories. Always talk to your nutritionist about the best options.

22. Don’t believe in miracle diets and pills: it’s no secret anymore! The only way to properly and effectively lose weight and, consequently, lose the belly, is to do a food reeducation and practice physical activities. Disbelieve in products and regimens that promise virtually instant results.

23. Don’t give up on your goal: it’s not always easy. But even if it’s taking you a little longer to lose the measurements you want, don’t give up! Keep in mind that a weight loss process requires dedication and persistence.

24. Don’t get stuck on the scale: losing weight on the scale isn’t everything. By the way, it is very likely that, by practicing physical activity, you gain a little weight. But, for sure, the positive results will be appearing in another way. Discuss this with your personal and nutritionist. And avoid weighing yourself daily.

25. Always count on the help of professionals: a weight loss process involves the work of different types of professionals. Go to a nutritionist to design a diet appropriate to your goals; consult a doctor before starting any physical activity and always count on the guidance of a physical educator to perform it.

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26. Associate aerobic training with strength training: Tássia Martins, physical education teacher at Academia Contours, points out that, in order to lose belly fat, the ideal is to associate aerobic training with strength training. She also adds that it is important to strengthen the abdomen and, for that, some specific exercises can be performed, which must be passed by a professional in the area.

27. Use the Swiss ball: teacher Tássia Martins adds that performing exercises using the Swiss ball helps to lose stability, thus generating the contraction of several muscles to maintain balance. “This process increases caloric expenditure, in addition to helping to strengthen mainly the lower abdominal region and improve posture”, she explains.

28. Avoid stress: it can lead to greater weight gain, not only because people are more likely to eat when they are nervous, but also because our body, when detecting stress, releases a series of hormones that cause changes in metabolism.

29. Don’t stop exercising and eating right: even if you’ve reached your goal, that is, you’ve lost that unwanted tummy, don’t give up on your diet and physical activities.

Finally, remember that you can even “break away” from the weight loss diet every other day, so you can eat or drink something you really enjoy. But, you can’t abuse it! “The thought must be the following: since I’m going to consume more energy, at least it gives me a lot of pleasure, that it’s really worth it”, says Vanessa Lobato.

The nutritionist adds that, on this day that you are going to eat/drink something that you really like, you should eat your everyday meals normally. “That way you’ll avoid a second mistake: eating what you shouldn’t, in addition to not eating what you should!”, she finishes.

With these tips, it’s easier to follow your food reeducation, practice physical activities and continue in search of your goal!

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