So you’re here like many people (including me), who are looking for methods to burn belly fat, but without using methods that can put you at risk or can be dangerous.
Now, see what to do to flatten belly fat naturally and that can really be achieved. This doesn’t mean that this can happen overnight, much less that you can do it magically.
Next I am going to show you some steps you can take to achieve it.
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What to do to flatten belly fat?
To burn abdominal fat naturally, it is necessary that you apply different methods in comprehensive ways, which are: Follow a healthy and balanced diet, exercise regularly, have a discipline to be constant, use drinks and natural supplements to accelerate fat loss.
Usually when someone thinks of having a flat abdomen, they immediately associate it with doing abdominal exercises, these exercises can definitely help you in many ways, but they will not help you eliminate the fat that you have around your waist.
Exercises for the abdomen help you to be stronger, so that your belly is not so bulky, to a better posture, it even helps you avoid injuries when carrying heavy things, but they do not burn fat, as we have been led to believe by many years.
What can I do to get a flatten belly?
In order to burn fat in the abdomen and around the waist, you must make a comprehensive effort, where food will be 80% of your success, so you must take care of what you eat, second is to do exercises beyond abdominals, third, follow a discipline to change your lifestyle and finally you can use some supplements and drinks to accelerate fat loss.
It is likely that if you skip some of these steps, except for a good diet, you can still achieve a flat abdomen, however, what you can be sure of is that it will be more difficult for you and it will take you much longer.
Let me explain why:
The importance of following a healthy and balanced diet for a flat abdomen
A healthy and balanced diet is necessary to have a flat abdomen; this is because if you gain weight it is because you consume excess calories. In order to burn fat, you need to eat balanced and deficit foods, that is, consume fewer calories than your body requires.
To burn abdominal fat it is not only important to consume healthy foods, but you must also do it in the right amounts, because everything in excess always brings some consequence.
For example, no matter how healthy oranges are, if you consume them in excess, you will have a high spike in blood sugar that in the end you will not be able to burn and you will end up accumulating in the form of fat in those most annoying parts of the body.
In order to burn fat, it is important that your diet is in deficit, that is, you consume fewer calories than your body needs to live. What does it mean? When you are at rest, your body needs energy to breathe, the organs, even to eat; all of this requires certain calories.
If, for example, you need 1500 calories a day to live, eating in a deficit would be consuming between 1,200 – 1,300 calories. Since your body does not obtain the necessary calories from your food, it will take the missing calories from the fat that you have accumulated in your body.
And that is where the magic happens, because you will start to burn that excess fat that you have accumulated over time. That is why it is very important that you take good nutrition as the most important thing.
I tell you this because:
Of course you will need to eliminate foods you don’t need
You cannot have a flat abdomen if you consume junk food, the excess of highly industrialized foods are one of the main reasons for obesity in the world, eliminate the consumption of flours, fried foods, high sugar soft drinks, fast food, fried food, bread candy.
In order to eliminate excess fat in your body, you must put aside everything that is industrialized, since they regularly take away everything nutritious, fibers; add preservatives, flavorings and other chemicals.
By removing fibers and nutrients, what happens is that your body will get a peak in sugars because, since it does not have fibers, your body processes them quickly and absorbs carbohydrates quickly, this peak of calories cannot be burned and it will end up accumulated like fat on your body.
Chemicals such as preservatives and flavorings are not natural for your body, so they can cause you to retain fluids and other health problems, which it is preferable to avoid.
How can you know what products these are? Well, it is very easy; they are what you normally find in a package, in bags, in cans, in containers, everything that you have to open from a package to be able to consume it.
Also within these are fast foods restaurants, the foods that are regularly served there are packed in processing plants and sent to restaurants, where they are defrosted and heated.
Prefer consuming these options if you want a flat belly:
Eat plenty of green leafy vegetables
Green leaves are very healthy, they contain many vitamins and minerals, in addition to being able to consume them abundantly since they contain very few calories, some of these are: lettuce, chard, spinach, kale, among others.
Eat fruits moderately
Fruits are very healthy, however most of these contain sugars so you should consume them in moderation to avoid excess. You prefer as a snack or to replace cravings for something sweet.
Vegetables are a good source of food, some of them can also have many carbohydrates, and so it is also important to moderate their consumption, prefer carrots, squash, cucumbers, tomatoes, and onions.
Eat low-fat protein
Protein cannot be lacking in your main meals, it has many benefits because it keeps you hungry for longer, you burn more calories when you eat them, it helps you build and repair your muscles.
Consume chicken breast without skin, boiled or roasted chicken without skin, meats that you can remove the fat from such as sirloin, pork leg without fat, egg white, cottage cheese, Greek yogurt, among others.
Eat good fats
Fats are important for health, they help you in different hormonal functions, so you should not eliminate them from your diet, however you should opt for those that are healthy such as extra virgin olive oil (unheated), avocado, oil of fish, consume nuts.
Exercises to burn fat from the abdomen and waist at home
To burn belly fat you can perform different types of exercises, if you do not have weights you can perform interval exercises, you can also perform exercises using your own weight. If you have a pair of dumbbells or garters, you can do resistance exercises at home.
Interval cardio exercises at home
Traditional cardiovascular exercises help you burn fat but have the drawback that over time your body gets used to it and is no longer as efficient as it was at the beginning.
On the other hand, interval exercises consist of doing a high intensity interval and a low intensity exercise interval. It’s that high intensity part that always keeps your body burning fat.
Another advantage of interval training is that you not only burn fat while exercising, but you keep doing it for up to 24 hours.
To perform an excellent interval routine, check the following video:
Resistance exercises at home
Resistance exercises can be complementary to interval exercises, the advantage that these give you is that the greater muscle mass, the more calories you burn, in addition to that as your muscles are growing when you eat these they are fed using your energy better.
Resistance exercises keep you burning fat for up to 24 hours after you finish your routines, with this type of exercise you work different groups of muscles, such as: chest, back, leg, shoulder, bicep, triceps, calf.
Exercises with your own weight
Exercises with your own weight are known as calisthenics, in a sense they could be considered as resistance exercises, only that instead of using garters or weights you use your own body as resistance.
Some of the exercises that fall into this category are: Pull-ups, squat, one-leg squat, jump squat, push-ups, planks, parallel dips, among others.
How to be mentally positive to lose abdominal fat?
To lose weight you need to eat well, exercise and discipline. To maintain discipline you need: Have a goal, record your daily progress, know your limitations, and seek motivation. Otherwise you will lose the winnings.
You will have heard many people say, “I know how to do it to lower the fat in my abdomen and when I want I do it.” But time passes and you still don’t see that that person has any progress, the worst of all could be that that person is yourself.
Most of the time we do not lose weight because we do not know what to do, but rather it is due to our lack of discipline and that we do not dare to give up everything that hurts us, for which we continue to fall into a vicious circle of poor diet and a poor exercise routine.
If you really want to make a change in your life and achieve a flat abdomen, you must make a difference and have a fitness mentality, where you have a goal and no one moves you from it until you achieve it.
Here’s how to do it:
Get focus on your weight loss goals
Be clear that it is time to lose weight
Are you in a moment where you can’t wear the clothes you like the most? Are jeans tight? Are you uncomfortable with your weight lately?
If you answered yes to any of the previous questions, it is likely that the time has come for you to make a change in your life, not only for your physique, but also for your health, because being overweight or obese can lead to a series of dangerous diseases for your health.
First of all you have to be convinced that you have the need to lose those extra kilos in your body, that is the most important step, because from there you only have to follow the steps that are in this guide, because if you are not sure you want to doing so is likely to fail.
As you are reading up to these lines, it is clear that you are looking for a change beyond just losing weight, but also that you would like to have a flat and perhaps marked abdomen.
So congratulations on starting this new stage in your life and starting your way to your ideal body no matter how many times you have tried it before.
Have a clear goal
You must have a goal of where you want to go to lose weight. If you do not have a goal, everything stays in a dream and it is likely that it will never materialize, it is very important that you have clarity.
You probably already have in mind how you would like to see yourself, but that must be translated into numbers, dates and stages.
For example, if you currently weigh 180 lbs and your ideal weight is 130 lbs so you could break the stages to achieve your final goal of losing from 180lbs to 130lbs, and to lose from 35 inches from the waist to 27 inches from the waist.
Stage 1: Lose from 180lbs to 176lbs and from 35in to 31in from the waist in 1 month (put real date)
Stage 2: Lose from 176lbs to 165lbs and from 35into 31in from the waist in 2 months (put real date)
Stage 3: Lose from 165lbs to 154lbs and from 31in to 29in from the waist in 2 months (put real date)
Stage 4: Lose from 154lbs to 143lbs and from 29in to 27in from the waist in 2 months (put real date)
Stage 5: Lose from 143lbs to 130lbs and maintain a 27in waist in 2 months (put real date)
If you look at the time it is not so tight, it will give you the flexibility to lose weight without being so strict, but that is as long as your measurements improve little by little each week.
Now that you are clear about the different stages to lose weight, make your final statement, something like that.
I will lose from 180lbs to 130lbs in weight and from 35in from the waist to 27in from the waist in 9 months, I will start on (date): _______ and will finish on (date): ________
The idea is that you make a commitment to yourself and every week you measure your earnings and if one week goes wrong, the next you can make an additional effort so that you can recover.
Take note of your weight loss progress:
Now that you have a goal and your commitment of how much you will lose per month, I recommend that you stick a sheet in your refrigerator or in your closet where you write down your results 2 times a week. Measure yourself on Fridays and Mondays.
I recommend that you at least measure your weight and your waist, the reason why you should do at least these measurements is because there may be occasions that you gain weight, but not your waist.
It is okay for this to happen, there will come a time where your weight can increase, but lower your waist, this will mean that you are gaining muscle and burning fat.
Follow these rules if you want to know that you are losing weight:
If you gain weight, but lose your waist, it means that you burned fat and gained muscle
If you gain weight, but go up in the waist, you have gained fat
If you lose weight, but you go up in the waist, it means that you lost muscle
These are three basic rules although there may be different combinations. In general, the time comes when the waist takes more relevance, the waist should always go down to ensure that you are improving. Are you more clearly on what to do to flatten belly fat? I think you now know what to do and where to start.
Know that change is not overnight
As you could already read in the previous lines, change is not magical and does not happen overnight, for that reason it is important that it is a path that you will have to travel, that is why it is important that you take note of your results each week, so you know that what you’re doing is worth it.
The best of all is that not only in the numbers you will notice that you are improving, but you will be able to see how your clothes fit better, you will put on jeans that no longer fit you, dresses that you no longer wanted to wear. Even better you will notice how your friends will be impressed.
Have a plan when things go wrong:
The reason why I recommend that you measure yourself on Friday and Monday is because on Friday you will notice how you improved during your effort during the week, but it happens that on weekends we tend to go out, we do not exercise and it could be that do not eat properly.
Then on Monday you will measure yourself and you will realize that you gained weight and waist, instead of getting upset or depressed, you better learn the lesson and the following week apply more to lose more than you gained.
Something else you can do the following week is to avoid the foods that made you gain weight, on the other hand you could choose not to misbehave in your diet every weekend, but to take care of yourself yes and no. You will see how that will make a big difference.
Look for additional motivation
Additional motivation can help you drop more waist sizes and burn belly fat.
Motivation can be found in having a friend accompany you in your diet, doing challenges, going to the gym together, putting on exercise challenges.
You can tell many people what you are doing and how much you are going to lose, so you will feel a greater commitment to achieve it, on the other hand I assure you that they will be constantly reminding you.
Another way to motivate yourself is by registering for competitions or races, so you will have a commitment to prepare, an example would be to register for a 5k competition.
Natural drinks and supplements to burn belly fat
You can take drinks and supplements that can help you burn abdominal fat, these accelerate your metabolism and help you have a leaner body, these are: Green tea, coffee, apple cider vinegar, pills with natural ingredients To lose weight.
Green tea has many benefits, including being an excellent antioxidant which helps against aging, but it is also very well known that it helps in weight loss.
It helps burn fat as long as it is accompanied by a balanced diet and exercise.
Benefits Of Green Tea For Weight Loss
Coffee has many properties and benefits. It is excellent to give immediate energy when you take it, it helps you control your appetite, but also accelerates the metabolism, so you can burn the calories you consume more efficiently.
Apple cider vinegar
You can find apple cider vinegar in liquid, pills and even in delicious gummies, in any of its presentations it has the benefits of helping you lose weight.
Supplement with natural ingredients for weight loss
There are different options for weight loss pills on the market that contain natural ingredients, which help you lose weight without the use of rare or dangerous chemicals.
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