Losing fat in a localized way has been shown to be impossible, but there are certain tricks to promote the loss of abdominal fat and lose fat in general. Try these tips to define your abs and reach your body goal with a six pack.
First of all, you should know that to define your ABS you have to have a very low body fat rate. Nutrition has an important role, eat a proper diet and combine it with weight lifting workouts and cardio.
Do Weight Lifting Workouts
Muscle helps reduce fat, and at the same time it helps the liver in processing fatty acids. This doesn’t mean that you only need to train your upper body. If you build muscle in the lower body, even better, since you will give your body more balance and achieve a healthier metabolism.
So bet on strength exercises and, in addition to gaining muscle, you will burn fat. A Harvard University study found that men who trained with weights for a minimum of 20 minutes a day lost more abdominal fat than those who did 20 minutes of cardio. Deadlifts, squats, chin-ups … and cardio, that’s the perfect formula.
Say Goodbye to Sugar
Added sugars are extremely unhealthy and harmful to our body.
Sugar is not only highly caloric, but it also has no nutritional value, which is why it is one of the reasons why we accumulate more abdominal fat, so we must eliminate refined and added sugars and opt for natural sugar-free drinks such as coffee or natural juices.
Find a Suitable Diet for your Lifestyle
It is important to be able to find a good work-life balance, and also to find a nutritional plan that can be adapted to your routine and your lifestyle. A flabby belly is a reflection of what’s going on in your head, as well as your gut. If you control your appetite in your head, and manage to maintain a healthy lifestyle through a good diet, it will be easier for you to burn abdominal fat.
Minimize your Stress
The so-called “stress hormone” (Cortisol) is released in the body during times of stress along with the hormones Epinephrine and Norepinephrine that constitute the “fight or flight” response to a perceived threat. Following the stressful or threatening event, Epinephrine and Norepinephrine levels return to normal while Cortisol levels can remain elevated over a longer period of time. In fact, cortisol levels can remain persistently elevated in the body when a person is subjected to chronic stress.
Cortisol not only promotes weight gain, but it can also affect where you put on the weight. Researchers have shown that stress and elevated cortisol tend to cause fat deposition in the abdominal area rather than in the hips. This fat deposition has been referred to as “toxic fat,” since abdominal fat deposition is strongly correlated with the development of cadiovascular disease, including heart attacks and stroke.
Managing stress is important if you want to lower your blood pressure and have a healthy immune system. More stress means more hunger and, in the long run, more belly fat.
Change your Fat
Not all body fat is harmful. Visceral fat is white fat, a type associated with an unhealthy metabolism. But brown fat burns calories and helps the body generate heat.
Each kind of fat serves a different purpose.
White fat, or white adipose tissue (WAT), is the standard fat you’ve likely known about your whole life. It stores your energy in large fat droplets that accumulate around the body. The accumulation of fat helps you keep warm by literally providing insulation for your organs.
In humans, too much white fat isn’t a good thing. It leads to obesity. Too much white fat around the midsection may also create a higher risk of heart disease, diabetes, and other diseases.
Brown fat, or brown adipose tissue (BAT), stores energy in a smaller space than white fat. It’s packed with iron-rich mitochondria, which is the reason why it’s brown. When brown fat burns, it creates heat without shivering. This process is called thermogenesis. During this process, the brown fat also burns calories. Brown fat is highly regarded as a possible treatment for obesity and some metabolic syndromes.
Researchers have also found a third type of fat, beige, that can be activated to burn white fat and turn it into brown fat.
Reduce your Cravings
Controlling cravings is difficult for those who are determined to lose weight. So eliminate the empty calories coming from products such as cookies, chips or soft drinks, and bet on eating more vegetables, fruits and proteins. Save the cravings for your weekly cheat meal, for example.
Several studies claim that eating a lot of protein helps control our cravings.
Eat High Fiber Meals
The benefits of fiber are numerous, such as reducing the risk of diabetes, high cholesterol, heart disease, constipation, and improving digestion.
Fiber has been proven to help with weight loss, reducing abdominal fat as well as helping with overall weight loss.
The reason it works is that a diet high in high-fiber foods tends to be more filling and therefore provides a feeling of high satiety after eating.
Another benefit of fiber is that it tends to be less energy dense, meaning fewer calories for the same volume of food.
Statistics show that we all need more fiber in our diet, but how much fiber is enough to meet the daily requirement? Women should eat 21 to 25 grams of fiber per day, while men eat 30 to 38 grams per day.
The best sources of dietary fiber are fruits, whole grains, vegetables, and legumes, and more specifically, quinoa, beans, chia seeds, kale, oats, and berries like strawberries, blueberries.