A natural and healthy program for rapid abdominal dehydration:
Do not try to separate the abdominal muscles
Belly fat can not be reduced like other body fat. Body fat should be melted by diet and exercise with all body parts where fat is stored.
Do not starve
Eating less helps the body store fat, so eat a healthy, fresh breakfast. Women should not consume less than 1500 calories per day, while men should not consume less than 1700 calories.
Focus more on diet and exercise
Although these are essential parts of the equation, sleep and stress play an important role in reducing belly fat. Insomnia and high stress tell the body to secrete the hormone cortisol, which stores fat.
Avoid cleansing or liquid diet.
Cleansing is usually only effective if you lose weight with a healthy diet, while a liquid diet does not give you the nutrients you need to lose weight. Replace your eating habits with fresh products such as low-fat protein and whole grains.
Eat more protein
Ideally, all proteins should be low in fat, such as egg whites, fish, chicken, and lean red meat. The body needs more energy to digest and build muscle.
Muscle building helps you burn fat and increase metabolism.
Remember that not all fats are the same.
Eat more foods
Replace white bread, pasta, fatty meats, and sugar with fruits and vegetables.
Add low-fat dairy products to your diet.
Greek yogurt rich in protein, skim milk, and even low-fat cheese can make you feel full and lower your hormonal cholesterol, which increases fat storage.
Replace processed seeds with all seeds
Eat wheat bread, barley flour, oatmeal, apples, bananas, flax, and wild rice because fiber sources help digest food, drain the system and reduce fat.
Choose healthy fats
Try to replace all fats with saturated fats in the next few weeks. This fat is found in nuts, olives, olive oil, flaxseed, and avocados. Choose a snack that is high in cereal, protein, and saturated fat.
Example: Protein with Greek yogurt, almond butter, oatmeal, or a slice of whole wheat bread topped with peanut butter will satisfy you and provide the nutrients you need.
How can I lose tummy fat fast?
Choose a hard and serious exercise.
Not all movements are the same regarding burning body fat. 2 weeks later, Choose high-intensity sports such as running, swimming, road cycling, sailing.
Exercise 6 times in the next two weeks. This exercise is done three times a week and every other day. Start with (1.8 to 2.3 kg) and if you are comfortable with it, increase the weight to 3.2.
Always bend your muscles with exercise. Do not arch your back. Abdominal exercise helps build abdominal muscles.
High-intensity exercise in a short time
You use the exercise for 30 seconds to 1 minute in an aerobic exercise session. Give yourself 2 to 4 minutes between these two times, and remember to warm up for 5 minutes and relax where you are very balanced in exercise.
Even walking can be defined as an exercise. Take shorter steps every week with more speed and moderate intensity, and with this exercise, you will burn 3 to 5 times more belly fat.
After two weeks of burning belly fat, you can reduce your exercise time to 20 minutes and increase your speed to achieve the same benefits.
Do at least 30 minutes of aerobic exercise: Usually, burn carbs until you reach 20 minutes and start saving the fat, and after two weeks, increase the intensity of exercise to 45 minutes 5 times a week.
Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading. Building these muscles through special exercises, in addition to weightlifting, helps you burn more fat each week.
Combine yoga with strength training
Following a regular diet and exercise will help you eliminate all body fat, including belly fat. If maximum weight loss lasts for more than two weeks, it is best to develop a program that is long-lasting and helps maintain weight. You can also strengthen your bones and muscles and increase your risk of disease. Reduce heart and diabetes.
How can I reduce my tummy in 15 days?
If you haven’t exercised yet, gradually start with 150 minutes of moderate to vigorous aerobic activity and two or more days of resistance training a week and plan to do about 20 to 50 minutes per strength training session, depending on the number and type of exercise in your diet.
If you are unfamiliar with strength training, consult a personal trainer or physiotherapist. Do muscle strengthening, weightlifting, gymnastics, squats, aerobics.
Reduce calories to lose fat
To lose belly fat, you need to burn fewer calories and gradually lose 0.453592 kg per week. If you want to lose weight, you need to know if you can burn enough calories for that to happen.
To have enough energy to maintain the heart, brain, and organs, women need at least 1,200 calories a day, while men consume less than 1,500 calories.
Walk before breakfast
A recent study found that exposure to sunlight between 8 am and noon, regardless of activity level, calorie intake, or age, reduced the risk of weight gain. Researchers believe that morning light increases metabolism and control of fat genes and that burning calorie before a meal means exercising on an empty stomach.
Eat red fruits
Watermelon and red grapes all contain higher amounts of nutrients called flavonoids, especially anthocyanins, which make fruits red, reducing the function of fat-storage genes. Red fruits like plums contain phenolic compounds that have been shown to modulate the expression of fat genes.
Drink citrus juice
Eat lemons, oranges, and grapefruits before bed because citrus juices are rich in antioxidants. The substance in the skin of the fruit stimulates liver enzymes and removes toxins from the body.