The definitive guide to thin the gut

"I exercise and I eat pretty well, but there's no way I can get a flat stomach." Do you feel identified with this phrase? We assume that if you got here it is because more than once you have asked yourself why it costs so much lose weight in the belly.

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Exercises to lose weight

Well, before we start we want to warn you that in the process of weight loss, unfortunately, it is not possible to choose which parts we want to lose more or less. The accumulation of fats is not the same in all areas of the body and the loss of them, either. Thus, when we propose to lose weight, there are areas that cost more than other. However, there are a number of habits that can help accelerate the loss of certain areas such as gut and that is what we are going to focus on here. The good news is that, as you can imagine, putting these tips into practice will also benefit other areas of your body.

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Get active! (And we do not mean just doing sit-ups)

Surely when you think of losing weight the first thing that comes to mind are the abdominals. And yes, of course this exercise is adequate to tone the area, but when we talk about losing weight we can not forget about cardiovascular exercise. Try to walk whenever you can and do some other aerobic activity such as running, dancing, swimming or riding a bike, at least three times a week. Ideally, combine it with abdominals and other exercises that strengthen the abdomen to achieve a balance. It is also not convenient that you skip this last step, since gaining muscle mass helps accelerate the metabolism and, therefore, weight loss.

Reduce consumption of added sugar and salt

The excess of added sugars and salt in the diet are two of the main causes of overweight, especially in the gut. Both are related to fluid retention and, in addition, are harmful to health. The WHO recommends a sugar intake of less than 10% of the total daily caloric intake (if less than 5% better) and a maximum of 5 g of salt per day.

Surely you are thinking about the sugar you use in your coffee or the salt that you add to your dishes, as well, but the truth is that the simplest thing is eliminate the ultra-processed from your diet. We refer to all those supermarket foods, such as cookies, soft drinks or sausages, which hide these additives among their ingredients. Not to mention that they are also loaded with fats of poor quality that accumulate in your belly.

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Bet on high-fiber foods

The consumption of soluble fiber helps reduce abdominal fat. What foods contain it? Fruits like apricot, apple or orange; legumes such as chickpeas or lentils; whole grains as oats and vegetables like brussel sprouts or broccoli.

Diuretics are also your allies

Pineapple, watermelon, onion, artichokes, asparagus or grapefruit They are foods with diuretic properties that will help you decrease fluid retention and avoid the sensation of swelling in the abdomen. In addition, they are all low in calories. Inclúyelos in your diet!

Eat calmly and enjoy every bite

Even if you do not believe it, it does not matter what you eat but how you eat it. Taking time to chew and eat quietly is fundamental to improve digestion, avoid gas and the feeling of heaviness in the gut. Also, eating calmly will allow you to recognize when you are satiated and will not overeat.

To drink? Water and, if you feel like it, some infusion

Of course, if you want to lose weight the gut is essential that you drink water throughout the day. This is essential to moisturize, reduce fluid retention, improve digestion and prevent constipation. And, of course, this means that you avoid other types of sugary and gas-laden beverages, such as soft drinks or packaged juices that will only make you feel more bloated. Of course, you can choose to include some infusions such as green tea, chamomile, ginger or mint pennyroyal

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Sleep enough

And finally, do not forget about rest! Studies like the Predimed-Plus, carried out recently by the University Rovira i Virgili (URV), determine that sleeping less than 6 hours and not having a regular schedule for it hinders the loss of weight and body fat. It is not the first time that science reaches these conclusions, because sleeping little does, among other things, that the hormone that regulates satiety, leptin, is smaller. This leads us to eat more and, therefore, to gain weight.