Abdominal fat is a type of subcutaneous fat that is very harmful in the body , which is why numerous treatments have been put into practice to reduce its presence.
In this sense, there are various factors that influence the elimination of abdominal fat , which includes a balanced diet , distancing yourself from certain foods and maintaining a stable nervous system.
Because of this, in the following article we will share a series of tips that will tell you how to burn belly and waist fat fast naturally.
What is abdominal fat?
Abdominal fat is that which is accumulated in the subcutaneous part of the body, although it can also become visceral fat and even lodge in the organs.
It is very dangerous, since apart from obesity, it helps to lead to insulin resistance , trigger high blood pressure, generate certain types of cancer such as colorectal cancer, and also produce myocardial infarctions.
Important: A study mentions that: ” An excess of abdominal and visceral fat mass is considered an important risk factor for cardiovascular disease . ” (1)
How to lose abdominal fat naturally?
There are strategies and home remedies to burn abdominal fat naturally , which require strict practice. For this reason, we will teach you some recommendations to lose abdominal fat quickly and in a healthy way:
1. Reduce the consumption of refined carbohydrates, fats and sugars
To burn abdominal fat, processed carbohydrates and added sugar should be avoided , since they accumulate a lot in the belly and the liver organ, so you should not drink soft drinks, white flour or canned fruits.
To highlight: You should also prevent the consumption of saturated fats or lipids , which accumulate calories and may even be present in products such as lard, butter and beef.
2. Increase the consumption of fiber and protein
The increase in soluble fiber is essential to eliminate abdominal fat in women and men, since it generates satiety and stimulates intestinal transit or the digestion of meals very well.
Likewise, you have to consume certain proteins capable of providing energy to metabolize fats . These proteins are found in lean meats and legumes, which help increase muscle mass.
3. Consume good fats and fermented foods
It is important to eat foods with the best monounsaturated and polyunsaturated lipids .
These are a type of healthy and good fats , found in abundance in salmon , nuts like walnuts , avocado , olive oil, and canola oil .
You should know: Of the best fermented foods relevant to health, yogurt is mainly found , a probiotic that contains anthocyanins that stimulate the intestinal flora and burn calories.
4. Drink enough water
To burn abdominal fat, you must drink enough water to reduce weight from the waist.
In this sense, water is even used to lose weight since it manages to keep the body hydrated , fully burn calories by stimulating metabolism and improving intestinal transit.
Important: A study mentions that: “You should drink a glass of water before each meal. This helps to satisfy hunger to lose fat levels . (two)
5. Avoid skipping meals
Do not resort to skipping meals in order to shed body weight . The effect is the opposite, since the lack of fiber, protein or carbohydrates decreases the body’s metabolism , therefore fats increase and even gases and gastric acids develop that can be harmful.
6. Perform cardiovascular and abdominal exercises
Of course, you should do workouts to burn fat from the abdomen and waist fast.
In this sense, the most popular cardiovascular or aerobic exercises are walking, swimming and jogging, which work all muscles and allow sufficient oxygenation for the body to function fully.
Note: Abdominal training is essential, they serve to shape the belly , in which the more pressure is applied, the sufficient tension of the muscle tissues of the abdomen increases.
7. Drink natural drinks and infusions
Opt for healthy drinks or infusions, which serve as home remedies to burn abdominal fat, as they contain fewer calories.
Highlights: Green tea is one of the most popular herbal teas, but fiber-rich chai tea is also included . Other interesting drinks are the mixture of water with lemon that provides vitamin C , which stimulates the metabolism.
8. Avoid stress
You must avoid or control stress in your daily life, when you want to lose weight and burn belly fat.
This is recommended, because stress prevents the metabolism from working properly, since it can alter functional hormones of the gastrointestinal system , in addition to releasing a lot of cortisol and accumulating lipid secretions.
You should know: It is known that: ” Excess visceral body fat is found in subjects with elevated daytime cortisol secretion . ” (3)
9. Rest properly
It is important to rest enough and practically in health. Therefore, it is necessary to take 8 -hour sleep breaks, sufficient for digestion to be fully carried out , and in case you have exercised, the rest allows muscle tissue to fully recover.
10. Avoid smoking, alcoholic beverages and soft drinks
Cigarettes should be avoided because among all its toxic effects, it can raise stress hormone levels , apart from altering insulin resistance.
Similarly, alcoholic drinks damage the liver and it takes a long time for the kidneys to completely eliminate them from the body , which even decreases the activity of metabolism action.
On the other hand, soft drinks have refined sweeteners and colorings that become toxic to health, which is why they increase cardiovascular diseases , the accumulation of cholesterol and even worsen type 2 diabetes.
Key Findings
- Abdominal fat is accumulated fat in the belly, which is usually aesthetically annoying but also very dangerous.
- Abdominal fat can be lost by eating a diet rich in fiber and fatty acids .
- Consumption of foods rich in trans lipids , refined carbohydrates, and refined sugar should be moderated .
- To lose abdominal fat, you must also engage in regular physical exercise and take long breaks to stimulate weight and fat loss.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.