Many people want to lose weight and tone their abdominal region; it is frustrating to face this problem, not to mention the fact that abdominal fat could also be a sign of serious health problems. A high percentage of adipose tissue around the waist indicates more visceral fat, a dangerous type of fat that envelops the internal organs. Losing inches on your belly requires some lifestyle changes; Studies have shown that regular to medium-intensity cardiovascular exercises are one of the most effective workouts in this regard. Combining adequate physical activity with a healthy diet allows you to reduce abdominal fat.
Steps
Part 1 of 3: Doing Physical Activity
Step 1. Schedule steady state cardio sessions
It is an aerobic exercise that keeps the heart rate at relatively constant levels for at least 10 minutes; this type of activity helps to consume calories and speed up the metabolism.
- In general, it is recommended that you dedicate at least 150 minutes per week (or 30 minutes for 5 days per week) to aerobic training. Try to combine exercises of medium and moderate intensity; this mix allows you to burn calories from fat, as well as improve cardiovascular health.
- Among the various activities of moderate intensity you can evaluate: jogging / walking, running, cycling, hiking, use of the elliptical bike or the stairmaster, swimming and dancing.
- Some studies even suggest getting up to one hour of moderate training per day to effectively reduce abdominal fat.
Step 2. Exercise in the morning
Engage in cardiovascular activity in the morning, before having breakfast; training on an empty stomach forces the body to "recover" the energy from its reserves, that is, from the adipose tissue.
- Try to include any type of cardiovascular activity early in the day; even a quick 20-30 minute walk helps the body use fat reserves to turn them into energy.
- It is not easy to get up early in the morning; make it a priority and you will see that your body and mind will get used to it week after week.
- Also go to bed early. It is important to get adequate rest, so you need to go to bed early if you plan to do your morning workout.
Step 3. Include exercises to strengthen your abs and core
Although cardio ones allow you to consume calories and reduce overall body fat, a light strength training will help you tone your abdominal corset.
- Perform a series of movements aimed at making this area stronger and firmer; Once the layer of belly fat is lost, toned abs will be more defined and noticeable.
- Try doing crunches, planks, alternate crunches, or v-sits.
- Toning exercises help strengthen the muscles; however, it is not possible to lose fat in a targeted and localized way in this particular area. It is not at all true that you can lose weight only in a specific point of the body; as a result, abdominal exercises don't make you lose fat only around the waist.
Part 2 of 3: Entering Cardiovascular Exercises to Reduce Abdominal Fat
Step 1. Run or jog
In both cases, these are excellent "steady state cardio" activities to eliminate adipose tissue; if you can maintain a high pace, you burn more calories and reduce fat.
- Generally speaking, you can burn 100 calories for every 1500m of running; in addition, this activity is perfect for the health of the cardiovascular system.
- If you are not a runner, start slowly. At first, you can try running 1.5km and gradually increase the distance or pace over several weeks.
Step 2. Attend high intensity spinning or cycling classes
They are another perfect exercise to consume a lot of calories and "burn" the adipose tissue.
- Lessons are held indoors on special exercise bikes that allow you to adjust speed and resistance; however, the higher your pedaling frequency and the more force you have to put in, the more energy you will expend.
- If you have never attended this type of class before, it is important to proceed gradually; spinning is a high intensity course and it takes a few weeks to improve your fitness level.
- The training sessions take place indoors, it can be very hot and you may sweat a lot; it is therefore essential to hydrate continuously during the lesson.
Step 3. Try the step
Aerobics classes that use a step are perfect for burning calories and reducing body fat.
- This activity is particularly effective because it mainly involves the large muscle groups of the legs and buttocks, fatiguing you and making you sweat; all this allows you to consume energy and fat.
- If you train at your best, you can burn up to 400 calories in half an hour.
- However, remember that if you have never attended step lessons, you must proceed slowly; use a smaller step and perform modified versions of the movements that are too complex for your level of fitness. Over time, you will be able to move to a higher step and perform the exercises without simplification.
Step 4. Engage in high-intensity interval training (HIIT)
It represents another type of cardio activity that allows you to consume a greater number of calories by taking them from the fat reserves; in addition, it speeds up the metabolism for about 24 hours after the exercise session.
- During HIIT, alternate short sessions of very high intensity exercise with moderate phases; this type of training does not take as long as that with a constant heart rate; usually, 20 minutes are enough (plus another 5 at the beginning and at the end of the session to warm up and cool down). HIIT is meant to be shorter and more vigorous.
- Studies have shown that there is a close correlation between the intensity of cardiovascular activities and the reduction of abdominal fat; taking part in interval training classes is an effective way to achieve this.
Part 3 of 3: Supporting Abdominal Fat Reduction with the Diet
Step 1. Limit your carbohydrate intake
Research has shown that a low-calorie, low-carbohydrate diet not only accelerates initial weight loss, but is also effective against abdominal fat.
- Carbohydrates are found in a wide range of foods, including dairy products, fruits, starchy vegetables, grains and legumes.
- Try to cut back on those that come from sweets, sugary drinks, bread, rice, pasta, chips, crackers, or pastries. Although these foods also contain other nutrients, these are substances that you can also find in different foods; this means you can tightly crack down on these products in particular.
- By consuming carbohydrates, you provide the body with many other nutrients such as fiber, protein, vitamins, minerals or antioxidants; foods such as fruits, starchy vegetables, and dairy products contain many other vital nutrients that you should include in your diet.
- The "low-carb" food plans focus on reducing carbohydrates and not on their complete elimination, since, in the right dose, they are essential for optimal functioning of the organism.
Step 2. Check the calories
In addition to following a low-carb diet, you should also make sure it is low-calorie; studies have confirmed that the combination of low calories and low carbohydrates leads to better results in the fight against abdominal fat.
- Low calorie diets include different energy levels; the recommended amount of calories varies based on age, gender, weight and activity level.
- In general, about 500 calories per day can be safely eliminated; this leads to a weight loss of about half a kilogram per week.
- Use an online table or schedule to count the calories you currently introduce daily and subtract 500 from the total number to establish your new daily energy goal.
- When cutting calories, it's important not to overdo it; adhering to a food plan that provides less than 1200 exposes the body to the risk of nutritional deficiencies, loss of muscle mass and fatigue.
Step 3. Eat the right types of fat
There are different types of fatty foods that you can consume, some have been shown to be healthier, while others help develop abdominal and visceral fat.
- Research has confirmed that a regular intake of saturated fat is related to the increase in adipose tissue around the waist and internal organs; these are found in foods such as whole dairy products, processed meats, fatty cuts of meat, butter and fried foods.
- Instead of eating foods high in saturated fat, choose the leanest sources of certain nutrients; for example, opt for lean beef or skimmed dairy products.
- Also, cook with olive oil instead of butter.
- Replace foods that contain saturated fats with those that provide unsaturated fats and omega-3s that are good for the heart. Here are some examples: fatty fish (salmon, tuna, sardines or mackerel), olives and olive oil, nuts and derived butters, avocados and seeds.
Step 4. Increase your portions of fruit and vegetables
When you are on a low-carb, low-calorie diet, you need to make sure you eat an appropriate amount of vegetables every day.
- They are very dense products of nutrients, contain a lot of fiber, vitamins, minerals, antioxidants and provide very few calories.
- In general, it is recommended to eat 5-9 servings of fruit and vegetables per day; however, when you also need to control your carbohydrate intake, do not exceed 1-2 servings of fruit or 1-2 servings of starchy vegetables daily.
- Consume non-starchy vegetables such as leafy greens, broccoli, cauliflower, peppers, tomatoes, Brussels sprouts, courgettes, green beans, asparagus, mushrooms, or eggplant.
Advice
- Before starting a weight loss diet or exercise program, always discuss it with your doctor to make sure it is safe and suitable for your health condition.
- Losing abdominal fat takes time and patience; by consistently adhering to your diet and training you will get great results.
- Do not engage in physical activity immediately after meals; wait at least two or three hours, otherwise you could suffer from cramps and hinder digestion.
- Try exercising with a loved one or a group of friends to keep motivated.
