5 simple exercises to lose belly fat fast

There are no rules for the body. Each must feel good about what he believes to be the best for himself. Many people have very specific body goals, such as reaching a certain weight, wearing a certain number of clothes, having a more muscular or more defined body.

However, this has to be your will, without external or social demands. It has to be something that you really want. If one of your goals is to lose belly fat, you’re in the right place.

No one should offer miraculous things to achieve that goal, or dictate that you have a flat stomach. The important thing is your well-being and being aware that, to reach the goal you want, patience and discipline are important factors.

Food: your greatest ally to lose belly fat

The process of losing abdominal fat is directly linked with food. You can exercise until you are exhausted, but if your diet is not up to date, unfortunately the effects will be minimized.

According to nutritionist Regina Moraes Teixeira, a specialist in food reeducation, “healthy eating is essential for the proper functioning of the body”. She also states that, “when we eat poorly or in excess, there is an accumulation in the form of fat in the body tissue. That is, your goal of reducing abdominal fat is hampered by poor diet.”

So, how to use food as an ally to achieve your goals? Nutritionist Regina gives some important tips.

new eating habits

• Consume foods rich in fiber (fruits, vegetables and legumes), as they make the intestine work better, in addition to increasing the feeling of satiety;
• Hydrate properly, to help the body function better and also eliminate toxins from your body;
• Consume foods that help in the regularization of the intestine, because when there is an imbalance of bacteria in the region, with a greater amount of pathogenic bacteria (dysbiosis), it is difficult to lose weight;
• Eliminate sugar;
• Reduce consumption of processed and refined foods;
• Swap refined carbs for whole carbs;
• Avoid foods rich in gluten;
• Eliminate alcoholic beverages and soft drinks from your diet as they cause abdominal bloating.

She also emphasizes the importance of looking for a nutritionist to prepare an exclusive food plan for you, because “what works for one person will not necessarily work for another, because we have to keep in mind the biochemical individuality, that is, checking food intolerances” , allergies to certain foods, etc”.

Thermogenic teas and foods

Thermogenic teas and foods are those that help speed up metabolism, making it work faster. According to Regina, they actually help with belly loss.

That’s because they require you to hydrate more, which in itself is a great help, especially in the case of teas. She indicates that you choose teas or flavored waters to help with this goal.

She also indicates the consumption of cinnamon in fruits or milk, and ginger in teas and juices, as both have thermogenic actions and also help with belly loss.

The villains of belly loss

And what can get in the way of your results? The nutritionist helps by listing some items that harm, contributing to the accumulation of fat:

• Food rich in refined carbohydrates;
• Sugar;
• Candy;
• carbonated drinks;
• Alcohol;
• Cigarette.

Regina also talks about other bad habits that can be great villains, such as lack of proper chewing, excess industrialized food and consumption of exaggerated amounts of food.

5 physical exercises to help you in the process

And to boost weight loss, along with food, physical exercises are ideal allies. Even because, they promote a series of benefits for the body and mind, which go far beyond weight loss.

According to Sammia Smirna, a physical educator, the best exercises are aerobics, because “they require greater oxygenation and this helps in the weight loss process.” She also points out that you cannot lose fat mass just in one place, that is, “our body cannot eliminate localized fat in a punctual way, weight loss is always global.” So inevitably you will end up losing weight in other parts of the body as well.

For her, strength exercises are also important allies, due to the high caloric expenditure: “weight training combined with the proper load is capable of ‘drying’ the abdominal muscles”. In addition, Sammia also highlights another positive point about bodybuilding: as there is mass gain, it promotes a greater caloric loss in the long term, helping to lose weight.

For her, strength exercises are also important allies, due to the high caloric expenditure. Even, according to her, “weight training combined with the proper load is able to ‘dry’ the abdominal muscles, once again in a global way”.

Sammia also highlights a positive point about weight training: as there is mass gain, it promotes a longer-term caloric loss, helping to lose weight.

Here are the five best exercises to lose belly fat:

1. Squat

The squat is one of the most complete exercises, because it works legs, glutes and abdomen. The execution must be done correctly to avoid injuries and pain. You should keep your gaze straight ahead, avoiding looking down. The back should be straight throughout the entire performance. Contract your abdomen well, which helps prevent lower back pain and stabilizes your spine. Throw your glutes back and keep your feet parallel to your hips. Go down as if you were going to sit on a chair, taking care not to bend your spine or let your knees go beyond the line of your feet. Go down until your knees form a 90° angle, then go up again.

2. Side plank with twist

The side plank with twist is an isometric exercise that helps to greatly strengthen the core muscles (central region of our body). Lie on your stomach and support your forearms on the floor. Extend your legs and support them with the sides of your feet on the floor, leaving your abdomen slightly twisted. Raise your hips and hold in this position for 20 seconds. Then turn around and do the other side.

3. Front plank

The front plank is also another isometric exercise. In this case it’s a little easier than the twisted side, but it also burns a lot! Support your elbows and forearms on the floor, face down, in the same direction as your shoulders. Align your toes with your elbows. Contract your abs and keep your spine straight. Try to hold this position for 30 seconds and rest. Repeat 3 times.

4. Jump squats

Combine the squat with the jump to have a greater caloric expenditure. The principle is the same for the squat part. However, when going up, jump on your own feet, with your arms raised in the air. Upon returning to the floor, repeat the squat movement. Do 12 to 15 repetitions.

5. Aerobics

Aerobics are an essential part of weight loss and cannot be missed when trying to lose belly fat. There is no shortage of options for all tastes: running, walking, swimming, spinning, pilates, wrestling, cycling, among many others. The important thing is that you find one that aligns with your tastes and that you can do comfortably.

Finally, Sammia emphasizes the importance of always having a professional accompanying the exercises, whether to monitor the execution of activities, avoid injuries and accurately check the weight loss process. “Not always the balance will bring the results in a clear way. In this case, it is important to have some data on circumference and skinfolds, to specifically measure weight loss in the region”, he explains.

Results may take time, but they will come as long as you commit to discipline and patience!