I will share some pro tips to lose fat but just a heads up for those who are thinking of reducing the fat in 1 week or month. In the abdomen, fat is deposited both under the skin and under the muscles, around the internal organs.
It is this internal (visceral) fat that poses a health hazard. Sometimes it is enough for a woman to remove fat from the sides and abdomen to significantly reduce the risk of developing diseases such as insulin resistance, type 2 diabetes, fatty liver and hypertension.
Fat in the abdomen is often due to genetic factors – look at the figures of the mother or grandmother. It also often appears during menopause or with the development of polycystic disease. It can be affected by stress and poor sleep. It is possible to get a flat stomach, but it takes time and effort … Let’s figure out how to remove visceral fat from the abdomen, and what is required for this. In addition to the usual tips to diet and move more, there are some life hacks for a flat stomach that will help you reach your goal faster.
Step 1: Know Your Calories Needs
Sure, you could just choose an arbitrary quantity of calories each day—say, 1,500—and hope it works for you. But, because we are all unique, the number of calories we require each day varies. Your age, size, weight, objective, and activity level determine what you should eat.
Using FitClap’s Calorie Calculator, you can estimate how many calories you can eat per day and still lose weight.
In order to lose weight and burn fat, you need to be in a calorie deficit, which can be achieved in three main ways:
- eating fewer calories per day than you need
- burning more calories through exercise than you consume
- a combination of eating fewer calories and increasing physical activity
Step 2: Get Your Protein
The body starts producing more insulin if the muscles and fat cells are not working well enough. And it requires fat reserves, especially in the abdomen. A protein-rich diet will help prevent this. How to get rid of belly fat? You can eat foods with a high protein content, add it to food as an additional ingredient. A 2012 study showed that eating quality protein was inversely related to the amount of visceral fat deposits. Therefore, the more protein in your diet, the thinner your waist! You only need to lower your carb intake and increase your protein intake to see the difference.
- soy (36% protein);
- hard cheeses (up to 36%);
- caviar (up to 32%);
- chicken breast (31%);
- tuna (29%);
- lean beef (29%);
- lean pork (26%);
- peanuts (up to 26%);
- cashew (25%);
- pumpkin seeds (25%);
- shrimp (24%);
- red beans (22%);
- cottage cheese (up to 21%);
- lentils (20%);
- egg white (11%).
Step 3: Lift Weights
Any form of exercise can help you lose weight, weightlifting included — as long as you burn more calories than you consume each day, you’ll remain in a calorie deficit and lose weight. Just know that lifting weights isn’t a magic ticket to weight loss: You must sustain a calorie deficit over time, so if you’re lifting every day but still eating more calories than you burn, you won’t see the progress you want.
You should not miss the lift weights workouts. We recommend the best training you can include in your daily routes.
- Dead lifts
There are a lot of other workouts which you can also perform.
Step 4: Use Cardio To Burn Fat
What exercises remove belly fat? You need aerobic exercise. Running, biking, swimming – anything that raises your heart rate will do. A 2011 study proved aerobic exercise is more effective at burning belly fat than strength training at the gym.
If running doesn’t work, just walk 45-60 minutes a day. There are no special exercises to remove fat from the abdomen: any physical activity will benefit, and any sports activities will be important for muscle development and metabolism acceleration.
Step 5 Drink green tea
It contains catechins that help burn fat. Two or three cups a day are enough to quickly remove fat from the abdomen and get a flat press. Chinese scientists have proven that drinking green tea rich in catechins for 12 weeks helps lose weight and eliminate dangerous visceral fat. According to another study , drinking green tea also reduces the risk of cardiovascular disease.
Cakhetins are polyphenolic compounds with strong antioxidant properties. Most of the catechins are in white and green tea, they are also found in apples, apricots, quince, peaches, plums, raspberries, currants and dark chocolate. It is not for nothing that trainers who know how to remove belly fat from women urge us not to give up these healthy delicacies!
I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.