When trying to lose weight, the hardest thing to get rid of is the belly. You can go on a diet and lose weight, but belly fat – also called visceral fat – never seems to completely disappear.
The culinary excesses of confinement and a sedentary lifestyle don’t help much to lose weight, but, reader, there are effective (and fairly simple ) ways to finally achieve a flat stomach and a slim body.
5 foods to eliminate belly fat
If you do sit-ups with fat in your gut, you will only get it hard, but you will not lose what is left over. First, you have to take care of the diet, and then fortify the muscles.
Cardio (running, cycling, swimming …) helps, and so does eating smart. Here are five foods that are ideal for losing the fat accumulated in the belly:
Eating a healthy breakfast speeds up your metabolism regulates your blood sugar level, and gives you energy so you don’t snack until the next meal. And a good way to start the day is with oatmeal, as it is rich in fiber.
The fiber helps slow your digestion. Outcome? You will be less likely to eat more or snack on unhealthy options. A 2015 study, published in the ‘ Annals of Internal Medicine ‘, showed that for those who find it difficult to follow a strict diet, just by increasing their fiber intake they could lose weight. If you are a man, you should consume an average of 38 grams of fiber per day, and if you are a woman, 25.
The Cranberries are fruits of the forest containing few sugars and are rich in antioxidants and flavonoids, but not only that, but also postpone the effects of aging, help your memory, and keeps your heart, eyes, healthy brain, as well as help to lose visceral fat.
The good fat, or monounsaturated, in almonds is very good for losing fat, as it helps reduce cravings.
In addition, it is a good source of magnesium, essential for controlling sugar and insulin levels.
4) Chicken and fish
Lean meat and fish are essential for weight loss because they are a source of protein.
Eating these foods will help keep you full and maintain your muscles after training. As a general rule of thumb, you should have at least 70 grams of protein throughout the day.
5) Green vegetables
Only 9% of adults meet the minimum recommended amount of eating at least two cups of vegetables a day, and if we did, we would be much leaner and healthier.
The non – starchy vegetables, such as leafy green (broccoli, Brussels sprouts, cauliflower, zucchini …) and peppers, mushrooms, and onions are not only rich in nutrients, but also have only 25 calories per cup. That is, you can fill your plate to the top of these natural foods and not get fat.
A trick: walking
Visceral fat yields fairly easily to aerobic exercise. Burning calories running, cycling, swimming … increases your heart rate and causes you to lose weight. A 2011 study, published in the American Journal of Physiology, found that the idea is to run 12 miles per week to say goodbye to the belly forever.
If aerobic exercise does not convince you, you can do others that we tell you HERE. And if you hardly appreciate the idea of sweating your shirt, you can start with a daily walk. A small study published in The Journal of Exercise Nutrition & Biochemistry showed that obese women who walked between 50 and 70 minutes three days a week for three months significantly reduced their visceral fat compared to a sedentary control group.
Walking at a slow pace of 1.5 km/hour consumes about 100 calories. In fact, the research found that people who walk at a light pace of 5 km/hour burn 270 calories every 60 minutes.