To have a defined belly, it is necessary to have a low body fat percentage, close to 20% for women and 18% for men. These values are still within health standards.
Both exercises and diet oriented, for fat loss and to have a defined belly, must be followed for at least 3 months. Thus, it is possible to observe, evaluate the results and make changes in training or diet, in order to reach the defined belly faster.
The time to reach a defined belly is around three months, counting on a body fat index (BMI) close to 18 and a localized and well-oriented training, by a trained physical activity professional.
How to have a defined belly
To have a defined belly it is important to:
- Weight loss (if the amount of body fat is high) Have a low-fat, targeted diet Do some regular physical activity that involves high energy expenditure
Body fat is very difficult to burn, especially in the belly of women, since the uterus is located in that region and is covered with fat. That is why just training does not help to quickly reach a defined belly, if there is less fat intake in the diet.
Diet to achieve a defined belly
The diet to achieve a defined tummy should involve:
- Frequent water intake. Water, in addition to helping to keep the intestines regular, helps rid the body of toxins, keeping the body and organs, such as the kidneys and liver, healthy. Avoid intake of fats. A good strategy to reduce fat consumption is to start by eliminating saturated fats and this involves butter, fats from meat and processed foods such as lasagna or cookies and crackers. The suggestion here is to eat natural foods, without processing. Eat regular, rich meals. This means eating varied foods, preferably of organic origin, in small volumes and frequently, every 3 hours, for example, throughout the day. This will keep the glycemic curve in check and physical and mental well-being. The consequence of this habit is the reduction of calories consumed daily.
Exercise to define the abdomen
The best exercises to have a defined belly are those that work the abdominal region, such as the abdominal plank or hypopressive gymnastics, for example. See how to make the board in this video:
For best results, these exercises should be performed daily. If you experience any pain when performing any of these exercises, you should seek professional guidance to perform them.
