The best way to lose belly fat and dry the belly is to do localized abdominal exercises associated with a diet low in calories and fat under the guidance of a physical education teacher and a nutritionist.
In addition, fat-burning supplements under professional guidance, such as L-carnitine, CLA or Q10 enzyme, can be used to facilitate the loss of localized abdominal fat by destroying fat deposits, while increasing fat levels. energy and muscular strength.
Losing abdominal fat is important because in addition to improving body image the accumulation of fat between the viscera increases the risk of heart disease. Here's how to eliminate visceral fat.
See in the following video a delicious recipe with zucchini to replace the pasta and other good tips:
Local Fat Loss Diet
The diet to lose belly fat has to be low in calories and therefore citrus fruits such as orange or kiwi should be part of the diet since they are low calorie and high in water.
In the diet to lose abdominal fat, food sources of carbohydrates, such as rice, pasta or bread, should not be excluded, but consumed in small amount and in full version.
In addition, in the diet to lose abdominal fat one should avoid foods like:
- Frying and cakes;
- Yellow cheeses;
- Ice creams and candies;
- Sauces;
- Alcoholic beverages and soft drinks.
To supplement the diet and gain lean body mass, you should eat high-protein foods such as eggs, tuna, or chicken, but a dietitian can indicate a diet suited to the individual's daily needs while respecting their tastes.
Exercises to lose belly fat
The exercises to lose abdominal fat can be divided into 3 types:
1. Exercise to lose upper abdominal fat
Lie on the floor, belly up, with your legs bent and then lift your back, as shown in the picture above. Do as much as you can and each day increase 1 extra abdominal.
2. Exercise to lose belly fat
Lie on the floor, upside down, with your legs straight and lift them up, putting together a medium ball between your feet and then raising your legs from the floor to the height that shows the image. Do for 1 minute, rest 10 seconds and do 3 more sets of this.
3. Exercise to lose oblique abdominal fat
Lie on the floor, upside down and with your hands behind your head. Then bend your legs, lift them off the floor and pull your right knee toward your chest, while lifting your back from the floor and rotating your torso to touch with your left elbow on your right knee. Repeat the same movement to the opposite side.
In addition to the sit-ups, it is important to do at least 30 minutes of aerobic exercise, such as walking, running or swimming, as they help burn belly fat. See also: 3 exercises to lose fat in the back.
