Abdominal fat covers the abdominal muscles and the vital organs underneath them. In order to burn belly fat, it’s critical that you strengthen your abdominal muscles, increase your daily physical exercise and follow a diet regime that helps you get rid of bad habits like drinking and smoking.
Tips on dieting and diet regimes
When trying to burn abdominal fat, the first thing to pay close attention to is the quantity of food you eat every day and the total number of calories you put into your body.
Eat natural food items like whole grains, vegetables and fruits, cooked preferably in extra virgin and raw olive oil. Lean meats should be your first choice, especially fish, skinless turkey and chicken. Stay away from simple carbohydrates like refined pasta, precooked foods, sweets, carbonated drinks, white bread and saturated fats.
Try adding vegetables to your daily diet, as much as you can, especially diuretics like asparagus. These vegetables reduce and prevent water retention, which is often the root cause of stomach inflammation and swelling. Cucumbers not only keep you well-hydrated but also provide that feeling of satiety, thereby preventing you from overeating. Kale is helpful for the maintenance of blood sugar levels, thus reducing carbohydrate cravings (which often lead to excessive calorie consumption).
Rather than eating fried foods and/or food with gravy, adopt healthy cooking methods like poaching, steaming, baking, grilling and boiling.
Drink plenty of water – a minimum of 2 litres per day. Water helps keep the body and skin well-hydrated, eliminates residual toxins and aids the digestion of food, thereby helping you maintain a healthy body weight.
You must try maintaining a daily calorie deficit of at least 500 calories, which will enable you to shed around 1 kg per week.
Apart from the dietary considerations relating to burning belly fat, you must also follow a daily exercise routine that features a combination of aerobic exercises and resistance training.
Strength and aerobic exercises
Your daily cardio routine should include exercises like running or brisk walking. Start with stationary biking, which is a relatively moderate cardio exercise, and then slowly increase its intensity by increasing the resistance. Spend a total of 30 minutes cycling in this way.
Your strength training regime should ideally start with a comprehensive abdominal workout. Once you’re through with the abdomen, switch to some intense cardio training like jump roping, fast running or jumping on the spot. Spend around 30 minutes on this kind of abdominal and intense cardio workout.
Exercises that constitute an abdominal workout focus entirely on the abdominal area of the body, and slowly work towards burning belly fat as well as strengthening the muscles underneath them. A good abdominal workout contributes significantly to overall weight loss.