Abdominal fat is a problem that affects men and women, skinny and chubby alike, and is that the consumption of foods rich in fats tends to generate an accumulation of them, mainly, in the adipose tissue of the belly, generating the belly , one of the parts of the body that is most difficult to lose weight and tone. For this reason, when abdominal fat appears, you do not have to regret it, you have to take care of it, and although the effort may have to be considerable, the important thing is that it is a totally reversible condition, that is, it is possible to eliminate the belly and have a flat abdomen.
To achieve the goal of losing a belly, it is important to take into account that the effort must be double: exercises plus healthy eating. We will achieve nothing if we carry out an intensive routine five days a week and on the weekend we drink beer and eat sausages, in fact, in the diet is the key to having the dream abdomen, while exercise is the complement of the diet that allows harden muscle and burn localized fat. Are you looking for a home routine that will make your belly disappear? Then keep reading this FastlyHealarticle carefully where you can learn the best exercises to lose belly fast at home .
Table of Contents
The importance of diet to lose belly fast
Eating healthy is important to lose belly fast, and it is through eating that we can help the accumulated fat in our abdomen to decrease and in turn to some toned muscles that were hidden under the abdominal tissue, a good way is to start to apply these 5 tricks to speed up your metabolism in the morning .
When we consume foods rich in fiber, lean proteins, vegetables and fruits, body fat decreases and we allow the adipose tissue of the belly to begin to dry out and decrease while being toned with the help of exercise. On the contrary, foods rich in fat and sugar stimulate the accumulation of abdominal fat, causing abdominal inflammation. Here are some dietary tips so you can dry your belly and considerably reduce your belly:
- Eat foods with a low glycemic index , that is, those that are assimilated slowly and do not increase blood sugar levels. Some of these foods are: whole grain flour, bread and pasta, sweet potato, pumpkin, corn, tangerine, apple with skin, pineapple, orange, lemon, broccoli, spinach, chard, cauliflower, avocados, chicken, turkey and fish.
- Eat foods rich in fiber . Fiber is key to having a flat abdomen, as it stimulates the burning of fat in the body and promotes intestinal transit, allowing the purification of toxins through bowel movements. You can find fiber in apples, broccoli, watercress, whole wheat bread, oatmeal, whole wheat pasta, and lentils.
- Avoid foods rich in sugar such as pastries, chocolate, sweets, cakes, regular pasta, flour, potatoes, etc.
- Stop eating fat and fried foods . If the intention is to burn fat, do not put more fat into the body. Consume skimmed dairy products in moderation and preferably.
- Protein is your friend, increasing the consumption of lean protein will not only be healthy to reduce the fat in your body but it will help your muscles have more strength while fighting your appetite. Egg whites, nuts, oatmeal, chicken, turkey are still ideal.
- Hydrate yourself , the consumption of more than two liters of water a day will allow you to eliminate fat from the body more quickly.
- Eat several times a day , it is important not to starve, on the contrary, eat between five and six meals a day to speed up your metabolism and make fat burning faster.
As for exercise, you must take into account that no routine is miraculous if you are not constant in practice, this is the only way to burn abdominal fat fast . Do your exercises at home five times a week, be patient, as the results are not immediate. However, if you are persistent with your exercises, you will notice after about three months that your abdomen begins to look different, that the sides are more defined and that you have less abdominal volume. Although the effect is not instantaneous, it will be noticed at first in the decrease in size, as you will begin to lose measurements.
Exercises to lose belly fast at home: abs!
Yes, the abdominals cannot be absent and these are one of the best exercises to burn abdominal fat and tone muscle at the same time. The best of all is that you can do them comfortably at home, although at first they can be a bit annoying, over time you and your abdomen will get used to it and you will be able to increase the number of repetitions, which, without a doubt, will help you lose tummy fast.
How to do sit-ups at home? Very simple: there are many types of abs, but you can start your practice by doing the traditional ones.
You should lie on your back on a mat, then bend your knees, place your hands at head level and begin to flex your abdomen by tilting your back forward and backward without touching the floor. This exercise is functional as long as you do it by tightening the muscles of the abdomen while doing the belly flexion. Begin by doing three sets of 20 repetitions and progressively increase until you achieve 200 sit-ups a day.
Leg curl crunches
The anterior abdominals favor the entire abdominal region, but the ones that we will teach you next focus mainly on the lower belly. To do them you must sit on the edge of a sofa or your bed, making sure that your buttocks are flush with the furniture. Then, grab both of your hands behind your back and lean back a bit. Begin doing your sit-ups by lifting and flexing your legs toward your abdomen while contracting your abdominal wall. Start doing 3 sets of 20 repetitions until you progressively progress and reach 200 sit-ups a day.
This exercise is ideal for defining the upper abdomen. Lie on your back on an aerobic ball, making sure the ball is level with your upper back. Find balance by bending your knees and pushing your feet off the floor. Once you are in position, begin to do the abdominal push- up without getting too high off the ball, but until you feel the pressure of the exercise at the level of your ribs. Then go back to the starting position and repeat three sets of 20 push-ups. These crunches are the same as traditional crunches, except that when done on top of a ball located in the upper part of the back, they favor the toning of the upper part of the abdomen.
Why are squats on the list of the best exercises to lose belly at home fast? Because they are such a complete exercise that, contrary to what many people think, they help tone various parts of the body . When we squat correctly we have the abdomen so contracted that the muscles of the abdominal wall tighten as do the legs and buttocks. So, let’s do squats!
To squat, stand on a mat with your legs bent and spread out, and your feet at shoulder level. Then, begin to crouch down with your arms stretched out in front of you trying to get as low as you can and going back up without fully stretching your legs. The correct movement is to bend your knees and hips as if you were going to sit on a chair, keeping the buttocks well out and the abdomen very contracted. Start out by doing 80 squats a day and work your way up until you can complete 300 a day.
As with squats, while doing lunges we can also obtain results in our abdomen that allow us to tone the muscles of the belly and burn localized fat.
To do lunges at home you should stand on a mat and place one foot as far forward as possible and the other as far back as possible, both at shoulder level facing forward. Then begin to squat, bending both knees at the same time until you reach as low as you can and stretch your back leg as far as possible. Then return to the starting position and repeat three sets of 12 for each leg until you progressively reach four sets of 50 repetitions for each leg. The key to this exercise is that when you bend your knees, you have a contracted abdomen and your back leg stretched out so that your buttocks are properly contracted.
Hands to plank
The plank is perhaps the favorite exercise of all exercise fans to tighten the abdomen, and it has the great advantage that it stimulates the entire abdominal wall at the same time through a simple combination: contraction and tension. The plank is a type of push-up, only it is done in a static way to make the muscles work with the body’s own weight.
To do plank you must lie face down on a mat in a push-up position, only instead of your hands, you are going to support yourself on your forearms, and your feet must be supporting your body with the tips of your fingers. The exercise consists of raising the whole body to the same level, supporting it with the forearms and feet and taking care not to raise the back but to keep it straight. During this position all the muscles of the body must be contracted. In the case of the abdomen, you must contract it as much as if you wanted to glue your navel to the back.
Ideally, start by holding the iron or plank for 30 seconds and then rest 20 seconds and repeat 10 times. The goal is to be able to hold in that position for at least one minute and do it 20 times.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.