Consume legumes, vegetables and cereals
It is essential to increase the consumption of vegetables, grains, cereals and vegetables since they provide a high amount of fibre that reduces hunger and increases satiety.
Also, avoid processed foods rich in sugars or high in fat, including fast foods and frozen foods. The diet to reduce the belly should be based on natural foods.
Eat foods rich in fibre
With a diet rich in fibre, we keep the intestine working regularly. The daily recommendation for fibre is between 25 to 30 grams daily, and it is present in fruits, vegetables and whole foods. In this way, constipation and laxatives are avoided, which can irritate the intestine, causing inflammation and causing gas.
To help regulate the intestine, you can increase seeds such as sesame, flaxseed and chia, adding 1 tbsp at each meal. However, to ensure the elimination of stool, you should consume 2 L of water, juice or unsweetened tea every day; in this way, the stool is hydrated, and its exit is much easier. Get to know a list of foods rich in fibre.
Eat thermogenic foods
Thermogenic foods must be included in the daily diet; these increase body temperature and accelerate metabolism, causing the body to expend more energy and burn fat.
These foods are pepper, cinnamon, ginger, hibiscus tea, apple cider vinegar, and coffee. These foods must be consumed daily, in conjunction with a balanced and healthy diet.
Massage with fat reducing cream
Performing localized massages on the belly daily helps activate blood circulation and shape the silhouette. The ingredients that should be present in an excellent fat-burning cream are caffeine or methyl nicotinate.
Other vital tips
An excellent strategy to increase satiety is to eat several times a day in small portions, having three main meals and three snacks. Maintaining this strategy means better control of insulin and blood sugar, avoiding the accumulation of fat at the abdominal level.
Another good tip is to write down everything you eat during the day, creating something like a food diary or log. This helps you have more notion of everything you are eating, making it easier to identify whether or not you have a good diet.
Many toxins present in our body are concentrated in accumulated fat, so it is essential to maintain good hydration. When localized fat is burned, these toxins are eliminated through urine and feces, thus avoiding inflammatory and early ageing.
Do you weigh yourself every day, and are you disappointed with the result every day? Don’t worry; your weight can undergo multiple variations throughout the day. Even if you are losing weight, the result may be seen earlier on your body than on the scale. “The scale never reflects who we are,” says César Bustos, director of Pronaf, experts in nutrition and physical activity programs. According to this specialist, “we can see people with the same weight and be opposite in physical appearance and health.” “If we want to worry about something, we should do it about excess fat, compared to our percentage of muscle mass and not weight,” he emphasizes.
And is that most people talk about losing weight without taking fat loss into account. And weight is such a variable factor that it can lead directly to confusion and frustration. “We use the terms lose weight and lose fat interchangeably, but they are very different things,”. By itself, you can go on an extreme diet that makes you lose weight quickly but not fat and then regains twice as much.
An overweight person needs to lose that excess weight, where a large part is due to accumulated fat, but there is also usually fluid retention in parallel and a general imbalance”, they point out . “Normally, when we start a balanced diet low in calories, and we forget about being sedentary, our body obtains a negative energy balance, causing our weight/fat to drop.”
As the experts explain to us, our body composition gives us information about the fat composition of our body. “The non-fat part of the body is called lean mass and includes muscle, water, bones, and organs. The more lean mass we have, the greater metabolic expenditure we will have at rest since it is the part of our body that burns calories throughout the day so that our body works properly”. Knowing the body composition will help us design a good sports and nutritional plan based on the need to lose fat, build muscle, or both.
Your weight is constantly changing.
As we anticipated at the beginning of the article, weight is a very misleading variable, since it can undergo variations, and very large ones, even throughout the same day, as stated by the experts at KilosOut, who point out many factors of variation: time of day, intakes, hormones … And no, we do not recommend weighing yourself several times throughout and keeping a careful record, but on the contrary, stop weighing yourself so much!
Your fluid level can also be another cause of the changes that your weight may experience throughout the day, and that, as Kilos Out points out, “depends on the water and other drinks you have taken; of the processed foods and the salt that you have consumed; that you have urinated a lot or a little; whether or not you have constipation or diarrhea; whether you have done a lot or a little exercise … “.” When our body begins to lose accumulated fat, we balance our fluids, avoiding retention, and we deflate thanks to healthy food (no more processed, free sugars and junk food”.
“In the case of women, the period can also influence causing fluid retention,” adds the director of Prof. “We have had cases of retentions of up to 4 kg compared to their usual weight in the same day!”. “Weight can vary by 1kg on a regular basis within the same day and age, sex or a possible pathology are also factors to take into account,” he adds.