7 Keys To Defeat Abdominal Fat In 60 Days
Belly fat does not completely disappear in two days of exercise or diet. Not even in a month. That is why it is essential to have a good plan and, above all, carry out each step taking care of your health. However, it can help us to be aware of having a clear objective: to lose belly volume.
This goal goes far beyond mere physical appearance. We are talking, first of all, about the heart and avoiding any risk associated with obesity, such as heart attacks, diabetes, increased triglycerides …
We must take measures and hence, today in the space we propose these keys that will help you see results after two months. Do you dare to put them into practice today?
1. Interval exercises twice a day
If we want to lose abdominal fat in 60 days, aerobic exercises, such as going for a walk, will not only serve us. We also need resistance routines that exercise adequate work in the abdomen and back area. Therefore, it is advisable that we combine them with each other. These would be some examples.
Jump rope and push-ups
The exercise sessions will be established at two times of the day. Half an hour may be enough but, yes, they will be of high intensity. However, we will always try to adjust these exercises to the current level, without ever exceeding the limits or without becoming exhausted.
- Start your routine by skipping rope for 5 minutes at a low pace.
- Then do 5 push-ups.
- Continue with the rope exercise, increasing the intensity.
- Continue with some abs. Focus first of all on tightening that area of the belly.
- It is advisable to dedicate half an hour to these exercises.
Keep in mind that high intensity exercises have been shown to be very effective in improving body composition. This is evidenced by a study published in Obesity Reviews , where this type of work is compared with another of medium but continuous intensity.
Bike and swimming
In the middle of the afternoon, when you finish work, for example, it can be very good to do a little swimming or even go out with the bicycle.
You don’t need to go to the gym if you don’t want to. The fundamental thing is to put will and some imagination in the combined routines of exercises. Also, it is always a good idea to go home to your workplace, for example, walking or cycling. Thus, you will exercise and you will lose those extra kilos that have bothered you so much.
2. Do yoga
The prone bridge exercise is one of the basic exercises of yoga and is based on supporting the hands and feet on the ground. It forces the abdomen to make the effort to hold and stabilize us, so there is tension and resistance to maintain for at least a couple of minutes. Go ahead and practice it 3 times a day to see results.
3. Maintain good postural hygiene
The following advice, more than an exercise, is a recommendation that will be useful to promote a firmer belly.
- When you sit down, always try to keep your back straight.
- As you walk, keep your shoulders from projecting forward or your neck from leaning.
- Raise your chin, keep your shoulders and back straight and you will discover how this posture gives you a more positive and energetic attitude. In addition, the abdomen will benefit from this adequate body scheme.
4. Less sweets and soft drinks and more water and fruits
In addition to maintaining an active lifestyle, it is essential to eat healthy. Among the most important measures that can be applied in this regard would be the fact of eliminating the consumption of industrial beverages and edibles, such as canned soft drinks and bagged snacks .
Instead, the ideal would be to prioritize the consumption of water, infusions and natural drinks (without sweetening) as well as the consumption of fruits with high content in water and fiber, such as pineapple and papaya. Keep in mind that drinking water before meals has been shown to be effective in stimulating feelings of fullness.
5. Yes to purple or crimson fruits and vegetables
All those foods with a purple hue have anthocyanins, a type of antioxidants that help regulate metabolism and, in the same way, control the level of fat in the body. Take note of which foods can help you: grapes, aubergines, blueberries, red cabbage, beets.
6. Think “AGM” (monounsaturated fatty acids)
Foods rich in monounsaturated fatty acids are recommended to “attack” abdominal fat. In addition, they promote cardiovascular health, they are satiating and very energetic.
- Tofu
- Salmon.
- Sardines
- Avocados
- Nuts (walnuts and pistachios).
- Olive oil and cod liver oil.
On the other hand, this class of lipids have the ability to improve the health of lean mass, according to a study published in Frontiers in Nutrition.
7. Yes to foods high in insoluble fiber to combat abdominal fat
The vegetable fiber will help us feel satisfied and not have to snack between meals. It also helps us reduce bad cholesterol and fights constipation. It is worth starting to introduce a little more insoluble fiber into the diet. To obtain it, do not hesitate and consume:
- Popcorn.
- Cereals (oats, rye).
- Fruits (apples, bananas).
- Legumes (lentils, chickpeas).
- Vegetables (broccoli, chard, raw carrots, raw spinach, asparagus, beets, artichokes, pumpkins).
Improve diet to lose weight
Apply these tips to start saying goodbye to belly fat and improve your quality of life. It would also be recommended that you consult with your doctor and nutritionist what other steps you should take into account to get closer to your goals in a healthy way and how to maintain them over time later.
