If you have thought about reducing the annoying accumulated fat in the belly, surely you want to see results as soon as possible. Moreover, many times we become disillusioned to see that although we strive and give all of us, the weight does not fall on the scale. Actually, losing weight successfully takes time that is undeniable, so the first thing to be tested will be your patience.
Abdominal fat can accumulate due to different factors, by not only eating too much or not taking physical care in the diet. Stress, genetics, or hormonal problems can also reflect in your abdomen. Therefore, we want to introduce you to the eight steps you can take to get rid of belly fat.
Symptoms of abdominal fat gain
If the fat that has accumulated due to stress, it is more difficult for you to respond to the exercises or diets you practice. This is because the endocrine system, which regulates all hormones, plays an important role.
It has been proven that cortisol, known as the stress hormone, is directly related to the accumulation of belly fat. Therefore, if you learn to calm anxiety and nerves, you are likely to get better results.
This hormone regulates the concentration of glucose in the body and the consumption of fat and protein. However, an elevated level can lead to hypercortisolism or Cushing’s syndrome.
Some of the symptoms that indicate changes in cortisol level are:
- Changes in mood and mood
- Sleeping problems
- Decrease of defenses
- Weight gain
- Digestive problems
Eight steps to get rid of belly fat
Remember that, in addition to this guide, you can add some extras that may come in handy, such as:
- Vitamin C: controls cortisol increases by its antioxidant properties.
- Vitamin A: helps reduce levels of this hormone.
- Ginseng: it acts on the adrenal glands and the brain.
However, we also recommend that you should consult your specialist doctor or nutritionist before actually changing your lifestyle habits.
It seems a bit difficult, doesn’t it??? ☹
In addition, one of the drawbacks is that it is very difficult to reduce fat only at a single point, in this case in the belly. Moreover, you know that killing your abs every morning is not one hundred percent effective either. All you have to do is avoid certain foods that swell your belly and perform specific exercises. Next, we will see the eight steps to end the hateful gut.
Step 1: exercise
Physical exercise is one of the best ways to maintain active metabolism and burn fat. In addition, performed on a regular basis, its benefits in the prevention of coronary disease in the short and long term have been demonstrated.
However, do not practice a sport that you hate, because it will generate more stress. You can go for a walk or ride a bike if that makes you happy.
Step 2: have good sleeping habits
Avoid watching screens such as television, tablet, or smartphone before going to sleep, as well as having dinner minutes before bedtime, drinking caffeine, or soda with lots of sugar.
A study with 68,000 women revealed that those who slept less than 6 hours a day were more likely to accumulate abdominal fat than those who did sleep a minimum of 7 hours per night.
Step 3: eat five daily meals
Try to follow a diet that includes fruits, vegetables, whole grains, lean meats, and water. Avoid, above all, processed foods and sweets, and it is recommended that you do not skip any food.
Step 4: No sugar
Sugar is a substance in which calories are very concentrated and have virtually no nutritional value. So not only will it cause you to accumulate extra pounds, but also the fat will tend to store faster in the belly.
Step 5: start a strength-training plan
Do an exercise twice a week, such as push-ups or triceps. Creating lean muscle mass is beneficial to raise the basal metabolism, which would indirectly lead to a caloric deficit because, as the experts say, exercise, practically in any of its aspects, can relieve and reduce stress.
Step 6: stabilize your stress
Together with the previous point, and following the recommendations of weight loss experts, practicing yoga, meditation can surly help you reduce cortisol levels.
Step 7: healthy habits
Avoid the consumption of tobacco, caffeine, or alcohol, as, according to a study published by the Journal of Comprehensive General Medicine; stimulate the adrenal glands, which determine the release of cortisone, a hormone that significantly increases the pressure arterial.
Step 8: positive thoughts
Also, and as recommended by the experts, to reduce stress levels, keep positive thoughts about your body and about yourself.
On a bottom note, Tummy is one of the areas of our body that most tends to accumulate fat. Therefore, you should pay attention to above all these tips to get rid of belly fat and enjoy better health throughout the life.