1. Increase fiber consumption
For the loss of abdominal fat it is important to have a diet rich in fiber, preferably present in fruits and vegetables. The recommended daily fiber intake for an adult is 20 to 35g. For this, prebiotic foods are excellent aids, as they are rich in fiber and help to regulate gut health and maintain its proper functioning. You can find out more about these foods in this article. However, people with irritable bowel disease or other related problems should consult their doctor before increasing fiber consumption in their diet.
2. Drink water
Drinking water is essential for abdominal fat loss. Not only because it increases satiety but also because soluble fibers need water to create the gel that creates the barrier for less fat absorption by the body.
Don't like water? Drink tea, lemon water, cinnamon and other thermogenic foods that add flavor to the water but also help to burn fat.
It seems impossible, but 8 glasses a day is enough. If you drink 2 glasses with meals and 4 more throughout the day, it's much easier.
3. Reduce Carbohydrates
Reducing your carbohydrate intake can be very beneficial for losing fat, including belly fat. It is not necessary to follow a strict diet. In most cases, it is enough to replace refined carbs with whole-grain ones. Please see our recommendations for breakfasts and snacks with whole grains.
4. Reduce your sugar consumption
Who doesn't like a cookie? Or two… Excessive sugar intake is one of the main causes of abdominal fat accumulation. Limiting your intake of sweets and processed foods high in added sugar like sugary drinks is essential for losing belly fat. This doesn't mean you have to stop eating sweet things, but change the ingredient that gives the sweet taste. You can substitute sugar with healthy natural sweeteners. Avoid substitutes that have also a lot of sugar (like dates, agave, coconut sugar, unrefined sugar, honey, etc).
Our Sweety is ideal for this, because despite the sweet taste, it has no sugar and no glycemic index, therefore it can be consumed without increasing abdominal fat. Find more information about it here.
5. Cardio and localized exercises
Aerobic (cardio) exercise is an effective way to improve your health and burn calories. Running or walking are good exercises to burn fat. Other more localised exercises are also good options to add to your training program.
6. Intermittent fasting
Intermittent fasting has recently become very popular as a weight loss method.
It is an eating pattern that alternates between periods of eating and periods of fasting. It is proven that in addition to the loss of abdominal fat, it promotes cell renewal and has many health benefits. You can find out more about this diet here.
Foto: Jannis Brandt
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