- Diet to lose localized fat
- Exercises to lose abdominal fat
- 1. Exercise to lose upper abdominal fat
- 2. Exercise to lose lower abdominal fat
- 3. Exercise to lose oblique abdominal fat
The best way to lose abdominal fat and dry your belly is to do localized exercises, such as sit-ups, associated with a diet low in calories and fat, under the guidance of a physical education teacher and a nutritionist.
In addition, supplements can also be used to burn fat, under professional guidance, such as L-carnitine, CLA or Q10 enzyme, which facilitate the loss of localized abdominal fat by destroying the fat deposits, while increasing the levels of energy and muscle strength.
Losing abdominal fat is important because in addition to improving body image, the accumulation of fat between the viscera increases the risk of heart disease. Here's how to eliminate visceral fat.
See in the video below a delicious recipe with zucchini to replace pasta and other good tips:
Diet to lose localized fat
The diet to lose abdominal fat has to be low in calories and therefore, citrus fruits, such as orange or kiwi, should be part of the diet, since they are low in calories and rich in water.
In the diet to lose abdominal fat, foods that are sources of carbohydrates, such as rice, pasta or bread, should not be excluded, but eaten in small quantities and in the full version.
In addition, in the diet to lose abdominal fat, foods such as:
- Fried foods and cakes; Yellow cheeses; Ice cream and candies; Sauces; Alcoholic and soft drinks.
To complement the diet and gain lean mass, you should eat foods rich in protein, such as egg, tuna or chicken, but a nutritionist will be able to indicate a diet appropriate to the individual's daily needs, respecting their tastes.
Exercises to lose abdominal fat
Exercises to lose abdominal fat can be divided into 3 types:
1. Exercise to lose upper abdominal fat
Lie on the floor, face up, with your legs bent and then lift your back, as shown in the image above. Do as much as you can and increase 1 more abdominal each day.
2. Exercise to lose lower abdominal fat
Lie on the floor, face up, with your legs straight and lift them, together placing a medium ball between your feet and then raise your legs off the floor to the height shown in the image. Do it for 1 minute, rest 10 seconds and do 3 more sets of it.
3. Exercise to lose oblique abdominal fat
Lie on the floor, face up and with your hands behind your head. Then, bend your legs, lift them off the floor and pull your right knee toward your chest, while lifting your back off the floor and rotating your torso to touch your right knee with your left elbow. Repeat the same movement for the opposite side.
In addition to the abdominals, it is important to do at least 30 minutes of aerobic exercise, such as walking, running or swimming, as they help to burn belly fat. See also: 3 exercises to lose back fat.
