6 Steps You Should Take To Combat Abdominal Fat

Fighting abdominal fat is one of the biggest difficulties when making efforts to lose weight. Although fat can accumulate in many areas of the body, it is precisely in the belly where it tends to deposit the most.

Although physical exercise and a healthy diet help reduce it, more efforts are almost always required to achieve good results in a short time.

The downside is that for many it is difficult to reach the goal, since any craving or carelessness can end weeks or months of work.

Because of this, it is essential to have all the will possible and be committed to the necessary measures to combat abdominal fat. Today we will discover how to achieve this.

Fight abdominal fat

1. Avoid consuming refined sugar

Consuming too much refined sugars, including carbonated beverages and soft drinks, have negative effects on metabolic health.

It contains glucose and fructose which, by overloading the functions of the liver, force it to store more fat.

Added to this is its high calorie intake, which may be more than recommended when it comes from soft drinks, biscuits and other industrial foods.

2. Increase protein intake

Consuming protein is one of the best long-term strategies for losing weight. This micronutrient has been shown to have the ability to reduce cravings by up to 60%, in addition to improving metabolic function and energy expenditure.

When the goal is to reduce abdominal measurements, protein at breakfast is a great support within the diet.

These not only fight obesity, but help increase muscle mass for a leaner and healthier figure.

In this sense, it is recommended that the amount of daily protein is equivalent to 25 or 50% of total calories.

3. Increase foods rich in fiber

Dietary fiber is an essential nutrient in any eating plan since, in addition to being key to digestion, it also participates in the elimination of lipids and the control of anxiety.

The one that is most recommended in this case is viscous fiber, which, when linked to water, forms a gel that settles in the stomach. This gel increases the absorption of nutrients in the intestine and significantly reduces appetite.

About 14 grams of this type of fiber can reduce total calorie consumption by up to 10%, which in the long run favors the loss of kilos.

The foods that contain this fiber are:

• Legumes.
• Flax seeds.
• Chia seeds.
• Asparagus.
• The oats.
• Brussels sprouts.
• The Apple.

4. Get more aerobic exercise

The daily practice of aerobic exercise is one of the best habits that can be practiced when you want to have a stable weight and a good quality of life.

This increases the rate of metabolism and activates circulation to promote the elimination of toxins retained in the body.

It is proven to be one of the best activities when it comes to reducing abdominal fat  , although it should be supplemented with strength training whenever possible.

Spending at least 30 minutes a day reduces your risk of heart disease, obesity, and inflammatory diseases.

5. Consume more water

Both dehydration in the body and the feeling of thirst have been related to the tendency to consume more sugary and high-fat foods.

This, added to the effects it has on the excretory organs and metabolism, explains why it is so important to increase your daily water intake.

Drinking between one and two liters of water a day is key to achieving a flat stomach and eliminating toxins.

The exact amount for each organism can be calculated by multiplying 35 ml for each kilo of weight. That is, a person weighing 65 kilos should ingest about 2,275 ml per day.

6. Sleep the right time

The sleep schedule has a lot to do with the proper functioning of the metabolism and its ability to eliminate fat.

Although this does not mean that sleeping all the time will take away excess kilos, it is essential to bear in mind that rest is essential for health and weight.

What is recommended by experts is to achieve an uninterrupted sleep of 7 to 8 hours a day.

As you have just seen, with very basic habits you can do a lot to combat abdominal fat.

The fundamental thing is to adopt them as a lifestyle so that their effects are continuous and long-lasting. Do you dare to do it to fight abdominal fat?