For most of us, losing abdominal fat is difficult; In fact, it is more difficult than trying to lose fat in any other part of the body.
To lose abdominal fat or any other fat, most sources will tell you that you have to diet and exercise, this is only partially true. There are 3 areas that you can implement, diet, drugs and exercise. You can achieve your fat loss goals with any of the 3 alone or in combination, but I have found that the best combination is 60% diet, 30% exercise and 10% drugs (personally when I say drugs I mean a special natural fat loss supplement). Of course, if you are obese and cannot exercise so much, more attention will be focused on diet and drugs. For example 75% Diet, 10% exercise and 15% drugs. Or if you travel all the time or are vegetarian, then the combination would be more like 10% Diet 45% drugs and 45% exercise.
Here are some things that will help you lose fat (especially hard abdominal fat). I used all these tips and it made me lose more than one stone and 8 inches in less than a month.
The 8 secrets of fat loss that all dieters should know …
# 1 eliminate carbohydrates
White carbohydrates that come from bread, pasta, rice, cereals, potatoes, tortillas, breaded fried foods and sugar raise blood sugar, which in turn makes weight gain more Easy and lose weight. Unfortunately for many people, those extra pounds go directly to the belly. Many people discover that they can be quite effective in losing abdominal fat by eliminating white flour and sugar from their diets. Another reason to stay away from white carbohydrates is that aloxane is found in many of these foods, aloxen is formed from chlorine dioxide (which is used to bleach flour) is combined with the residual protein in food. The reason why aloxane is bad is because it is really used to produce diabetes! Researchers use it to induce diabetes in laboratory rats; Another reason to stay away from white carbohydrates. The bottom line is that you don't eat white carbohydrates unless you want to get fat.
# 2 Eat using the 3 food groups for fat loss
Eat everything you want from the following food groups, but eat all 3 with each meal. (breakfast may be an exception) Mix and match:
Proteins: Eggs, Chicken (breast or thigh) Beef, Fish, Pork, Lamb
Legumes: black beans, lentils, red beans, soybeans, borlotti beans
Vegetables: mixed vegetables, peas, broccoli, green beans, etc. Vegetables are allowed.
It is important to eat legumes with each meal to give you the calories you will lose from carbohydrates.
# 3 forbidden fruit
Fruit is not an essential part of a balanced and healthy diet, it will not hurt to eat it once a week on your cheat day and it is certainly not necessary every day to be healthy and much less to lose fat. There are two exceptions to the non-fruit rule that are tomatoes and avocados.
The basic formula is fruit = sugar, fructose = glycerol phosphate = triglycerides (through the liver) = fat storage. Only eat fruit once a week on cheat days.
# 4 don't drink calories
You are allowed so much water, tea and coffee without sugar (with no more than two tablespoons of cream, try using cinnamon). In fact, drinking approximately 3 liters of water per day has a great impact on the amount of fat you will lose. Drink 3 liters of water every day. You are also allowed to drink diet soda, e.g. Coca-Cola Light, but do not exceed 450 ml per day, as aspartame will stimulate weight gain. If you enjoy a glass of wine or two at night, it's fine, but keep it red and no more than one or two glasses per night on diet days. Stay away from white wine, beer, milk, fruit juice or regular soda.
# 5 Have a cheat day once a week
Filling your face like a pig once a week actually helps you lose fat! If you increase your caloric intake once a week (fill your face), it will stop your metabolic rate down from the caloric restriction in the week. This is important because it increases fat loss by increasing cAMP and GMP to improve the conversion of thyroid hormone T4 to more active T3. I usually switch between Saturdays and Sundays for the cheat day, that day I go out of my way to eat as many cakes, ice cream, junk food and CocoPops (at least one box on the cheat day) as I can. If you get nervous about gaining too much weight, eat a good high-protein breakfast meal and have lunch as your first cheat meal. If you choose, it is fine to have a cheat meal per week instead of a cheat day for most people.
# 6 Eat at least 30 g of protein for breakfast
Your resting metabolic rate (the amount of fat calories your body burns when you do nothing) increases by 20% if your breakfast calories are at least 30% protein. I have a low-calorie protein shake of 30 g every morning because it is fast, easy and gives me the 30 g of protein I need for breakfast to optimize weight loss. When I don't have training or work in the morning, I will cook 2 poached eggs, 2 organic sausages and 2 slices of turkey bacon because I have more time to do it.
# 7 Drink 2 -3 liters of water per day
To ensure optimal liver function for fat loss, it is necessary to increase the water. Drinking cold water speeds up the metabolism and keeping a glass / bottle of cold water throughout the day can help you stay hydrated and keep your metabolism moving. Your body needs more calories to process a very cold liquid than a liquid at room temperature. Therefore, make sure the glass of water is full of ice.