A protruding belly is a concern for both women and men. To get rid of the accumulated fat, you might try your best to exercise or follow a strict diet to melt away the fat quickly.
Here, we'll share some golden tips from nutrition experts on how to get rid of belly fat easily and quickly without the hassle of achieving a toned stomach.
First: Variety and Repetition:
Abandon routine and focus on varying your exercise routines instead of concentrating on a single exercise and repeating it. Make sure the duration of each exercise is equal to the duration of the others. Variety allows you to engage all the muscles in your body.
Don't forget to rest for about a minute between each exercise, then repeat the exercises again.
Second: Weightlifting:
Weightlifting is one of the most effective ways to get rid of excess fat quickly. This sport builds muscle, which means your body needs more energy to maintain muscle mass.
This means that if the calories in your body aren't enough for this energy, your body will look for an alternative source, which is the fat accumulated in the abdominal area. Therefore,
you need to build muscle to increase your metabolic rate so you can gradually lose excess weight and burn body fat.
Third: Slow and Controlled Exercises:
A common misconception is that the faster you do abdominal exercises, the faster you'll get rid of accumulated fat. This is completely untrue. Experts advise you to:
perform abdominal exercises slowly and with complete control over the movements to achieve the best results.
For even better results, repeat the exercises as often as you can, maintaining a slow pace of movement.
Fourth: Exercise Frequency:
If you exercise daily, it puts excessive strain on your body. Overdoing it with exercise doesn't allow your muscles to
grow properly, as it breaks down muscle fibers. Therefore, your body needs to exercise three days a week, with a rest day between each workout.
Fifth: No pain, no weight loss:
Abdominal pain is associated with burning accumulated fat due to muscle contraction and increased blood flow. If you don't feel this pain, you haven't achieved your goal.
If you do experience pain, you can rest for about two days to recover and then resume your exercise routine to quickly tone this area.
Sixth: Eat breakfast:
Always make sure to eat breakfast at the beginning of each day for several reasons, including that it fills your stomach, so you won't need to eat other meals for several hours.
It's best if the meal contains protein, as this will ensure you're alert and energetic throughout the day.
Seventh: Eat small meals frequently:
One of the smart ways to lose excess weight without the hunger that often accompanies strict diets is to eat five small meals a day. Eighth: Drink plenty of fluids:
Be sure to drink plenty of water while exercising to ease the strain of your workouts and keep your body hydrated. There's no harm in drinking various fluids,
except for carbonated drinks, as they facilitate digestion and relieve bloating.
Ninth: Eat complete meals:
Don't think that skipping a meal will help you lose weight. On the contrary, it will make you feel hungrier, which may lead you to eat larger quantities of food.
Over time, your digestion will also slow down.
Tenth: Eat healthy and appropriate foods:
Finally, carefully monitor your daily meals in terms of both quantity and content. You should quickly eliminate foods that are high in calories or
saturated with unhealthy fats or sugars if you truly want a flat stomach.