Tips to Lose Belly Fat

It is essential to combine a healthy and natural diet with exercises to strengthen the abdominal area and achieve fat reduction.

Abdominal fat surrounds vital organs. It is located below the muscles, and proper nutrition and exercise is required to eliminate it.
To reduce belly fat is important to increase physical exercise, strengthen the abdominal muscles and follow a plan of diet .
In turn we must eradicate bad habits, such as tobacco and alcohol.

Diet and Dietary Tips

To lose belly fat is important to be aware of the amount of food you eat and the calories they contain.

Include in your daily life natural ingredients, such as:

• Fruits
• Vegetables
• cereals integrals
• Extra virgin olive oil in oil
• Lean protein (preferably skinless chicken or turkey)
• Fish
• In turn, it is important to reduce to a minimum or avoid them , as far as possible, simple carbohydrates consumption :
• White bread
• Refined paste
• Carbonated drinks
• Precooked foods
• Sweet
• Saturated fats

Which vegetables are the most recommended?

Add vegetables such as:

•  Asparagus . They act as a diuretic, so it helps us alleviate water retention, which causes inflammation and swelling in the stomach.
• Cucumbers. They decrease fluid retention and help create a sensation of satiety, so they prevent us to overeat.
• Kale. It keeps blood sugar levels constant, to avoid the increase in cravings that only give us empty calories.

Use cooking methods such as boiled, steamed, grilled, baked and poached, and avoid fried foods and sauces .

It is essential that you get used to drinking lots of water, at least two liters a day. In addition to moisturizing your skin and your body, eliminates toxic waste, maintains good intestinal transit and proper weight.

Create a deficit of 500 calories a day and so you can reduce about one kilo of fat a week .

Recommended Exercises

Along with diet it is due to perform a combination of exercise endurance and aerobic training, which is the best way to reduce belly fat .

Aerobic training / strength

• Maximize your cardio sessions with activities such as walking or running.
• Start with a moderate activity, such as riding a stationary bike to ride. After a few minutes, increase the strength and intensity of the same, placing it in up mode.

Between both activities you must use a minimum time of 30 minutes.

• Start with a strength training exercise, such as abs.
• After completing the crunches, alternating with intense type of cardio , such as running, jumping rope, or perform jumps are some options.

Perform these toning exercises and intense cardio for at least 30 minutes.

Abdominal exercises

The exercises that focus on the abdominal region not only minimize the size of the abdomen fat reduction, but also put strong muscles, while helping us lose weight .