Creating good eating habits and practicing regular physical activity are important measures that contribute to weight reduction and improve quality of life. Weight loss in a healthy way has many benefits, such as increased energy and disposition, improved self-esteem, better control of hunger and strengthening of the immune system.
The ideal way to lose weight in a healthy way and to have a flat abdomen is to seek guidance from a nutritionist to carry out a complete nutritional assessment with a diet plan adapted to the person’s needs. It is also important to seek help from a personal trainer so that a training plan is indicated according to the goal you want to achieve. These strategies allow for progressive and sustained weight loss over time.
Check out 10 tips to reduce belly, lose weight and get fit in a few days:
- Eat raw and high fiber foods
Raw, fiber-rich foods help improve bowel function and digestion, preventing constipation. In addition, they help you lose weight because they increase the feeling of satiety. They also help to keep the intestinal microbiota healthy, decreasing the risk of irritable bowel syndrome, Crohn’s disease or ulcerative colitis.
Some examples of foods with a high fiber content in the composition are oats, brown bread, raw carrots, apples, flaxseeds, lentils, lettuce, cucumbers, chia seeds, mushrooms, pears, strawberries, raspberries, blueberries, among others.
- Avoid sugary drinks
Sugary drinks such as soft drinks, including light and diet, and industrialized juices should be avoided, as they contribute to the accumulation of fat at the abdominal level, as well as other health problems, such as cavities, obesity or diabetes, for example. - Avoid frying
Fried foods should also be avoided, since in addition to providing a lot of calories, they also increase the amount of trans and saturated fats, favoring the increase of LDL cholesterol, increasing the risk of heart disease, cancer, diabetes and obesity, due to its accumulation in the body.
The ideal is to prepare grilled, steamed or cooked foods, using natural spices, such as aromatic herbs and pepper to flavor foods.
- Avoid processed foods
It is important to avoid consuming sauces such as ketchup and mayonnaise, for example, in addition to frozen processed foods or other processed products, as these foods have more salt and promote water retention, increasing the feeling of bloating. In addition, processed foods generally have a lot of preservatives in their composition, which can harm health - Start meals with a plate of salad
Starting meals with a shallow plate of salad or soup, serves to increase the feeling of satiety and control appetite. Eating a pear or an apple, about 20 minutes before lunch and dinner is also a good trick to increase satiety and decrease appetite, as they are fruits rich in fiber, allowing for a decrease in the amount of food you eat during your meals. main foods. - Speed ??up metabolism
Some ways to increase metabolism are to consume red pepper, green tea, ginger and ice water, because these foods are thermogenic and help the body lose calories, even if the person is standing still. - Eat slowly and chew your food well
Eating slowly, in a calm environment and chewing your food well allows satiety signals to reach your brain, indicating that your stomach is full. Acquiring this habit avoids eating excess food, favoring weight loss. - Eat 6 meals a day
The ideal is to have about 6 meals a day and chew your food well. When eating slowly, the brain is given time to understand that it already has food in the stomach and prevents the person from eating more than necessary. In addition, it also increases the time of contact with the taste buds, increasing the feeling of satiety. - Drink plenty of water
Drinking plenty of water helps to eliminate toxins accumulated in the body and hydrate the intestine, regulating its function. It is recommended to consume 2 to 2.5 L of water per day, and should be consumed between meals.
People who are not used to drinking water can taste it by adding a slice of lemon or cucumber, for example, which would allow them to increase their consumption more easily.
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