Whether it is for aesthetic or health reasons, the goal of flattening the belly can be frustrating. And it is that often, people hit a wall and end up considering it impossible.
If we analyze it in depth, in most cases it is due to some failure in the strategy. If you put these golden rules into practice, your way to a flat stomach will be in a straight line and at a constant speed.
Did you know that belly fat has four times more cortisol receptors compared to the rest of the body? This explains why stressed people tend to accumulate more abdominal fat than those who lead quiet lives. Taking life easy is not only key to flattening your belly, but it is also necessary for physical and emotional health.
50/30/20: Those are respectively the daily percentages of carbohydrates, protein and fat that have been shown to help better manage hunger and satiety, as well as keep fat and weight in check. For example, if your basal metabolism (calories that your body burns daily at rest), added to physical activity, reaches 1.800 calories per day, the ideal would be to eat 900 calories of healthy carbohydrates, such as vegetables, legumes and whole grains; 540 calories from protein and 360 from healthy fats.
In the short term, a diet rich in fiber promotes good digestion and satiates the appetite, helping us eat less. If we look long-term, five years from now, it can reduce deep belly fat by 4 percent on its own. Add extra fiber to your diet with avocados, black beans, oat bran, and red apples if you want to start flattening your belly once and for all.
Aerobic exercise (walking, running, etc.) is essential to burn fat, but it is combined with strength training when it helps to reduce the waist faster and better. So set aside a few minutes from your daily routine for weight lifting. And remember that if the weights do not suit you, you can always practice bodyweight, a discipline that consists of using your own body weight.