10 foods and habits for those who want to define their abdomen

Discover effective ways to eliminate abdominal fat in a healthy way

Whether it is to increase the quality of life or for aesthetic reasons, eliminating abdominal fat is a common desire for most people, especially those who practice physical exercise. However, to realize the dream of a toned stomach, you need to change some lifestyle habits and, contrary to popular belief, spending hours in the gym doing crunches does not burn fat.

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“No one can lose excess fat in the abdominal region if they do not lose weight throughout the body. There is no specific exercise that ‘melts’ only this region, but rather a combination of ideal nutrition and exercise,” guarantees Amanda Aguiar, Physicist education professional and physiotherapist.

Therefore, below we have listed 10 habits and foods that help you eliminate abdominal fat. Watch!

1. Do aerobic exercise

Exercises aerobics, like running, swimming and cycling, they work the whole body and increase the heart rate, promoting calorie burning and weight loss. In this sense they are favorable for the loss of abdominal and general fat. Despite this, to obtain the benefits, it is necessary to practice the activities regularly and, obviously, with professional supervision.

two. Sleep well

Sleep is one of the pillars for keeping the body healthy and carrying out its functions correctly. When we sleep, the body regulates the production of appetite-related hormones, such as leptin and ghrelin, which help prevent hunger and increase the feeling of satiety. Furthermore, a good night’s sleep controls stress and cortisol levels, which, if in excess, causes fluid and fat retention.

“Hormonal, metabolic, cardiovascular and mood changes occur. Inadequate or low-quality sleep increases hunger and irritability, increases blood pressure levels, heart rate and blood glucose levels, as well as reduce concentration and memory”, warns cardiologist Dr. Carlo Portella.

3. Drink water

It is known that water offers a greater feeling of well-being satiety to the body. Therefore, regular consumption, in addition to helping maintain hydration, also controls appetite, improves digestion and helps eliminate toxins from the body, contributing to regular calorie intake and reducing abdominal fat. “Moreover, adequate hydration ensures more beautiful and healthy nails, skin and hair,” says nutritionist Gabriela Taveiros.

4. Consume foods rich in fiberS

Foods rich in fiber, such as fruit, cereals and legumes, offer numerous benefits for the body. As an example, we can mention the strengthening of the immune system, the prevention of diseases and even better digestive capacity, essential aspects for losing abdominal fat.

“Fibres give greater satiety and slow down gastric emptying. Therefore, the feeling of hunger takes a long time to appear and, consequently, can lead to less food intake,” says nutritionist Roberta Stella.

5. Add ginger to your meals

Ginger is responsible for increasing the temperature of body, in other words, a natural thermogenic, which burns calories and reduces inflammation. Furthermore, this root also reduces appetite and accelerates metabolism, reducing fat absorption and, consequently, contributing to weight loss.

6. Eat more eggs

Eggs are one of the most used foods during diets, not for nothing because, thanks to their richness in proteins, they increase the sense of satiety, making you eat less every day. Furthermore, thanks to the antioxidants and vitamins present in its composition, they reduce bad cholesterol (LDL), increase good cholesterol (HDL) and improve the immune system.

7. Do weight training

Strength training may not be a favorite sport for those who exercise their bodies, but it is one of the most effective strategies for burning abdominal fat. Activity increases calorie expenditure and stimulates muscle growth, as it is a high intensity exerciserequiring more energy from the body and contributing to weight loss.

8. Take advantage of probiotics

Some research indicates that gut flora imbalance may be related to weight gain and abdominal fat. In this sense, it is recommended to consume foods rich in probiotics, such as yogurt and natural cheeses, to regulate this dysfunction and improve intestinal health. After all, good digestion is essential for losing weight.

9. Eat fish

Fish contain substances of high value for the body, such as omega 3, which protect the body from diseases and increase weight gain. muscle massand vitamin D, which helps fight insomnia. Having a low calorie content, they also accelerate the metabolism and transform glucose into energy, preventing it from accumulating in the belly and turning into fat.

10. Drink green tea

Green tea is a healthy drink and is widely used by those on a diet. This is because, according to information from the Ministry of Health, its properties help reduce body fat and, consequently, lose weight. And its benefits don’t end there, as the drink is also known for its antioxidant and anti-inflammatory capabilities, which help prevent diseases such as diabetes and obesity and act on neurological health.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.