10 tips to reduce and dry your belly

Do you want a smaller belly but are unsure where to begin? Are you still unable to obtain that six-pack despite trying everything? We gathered some advice from a dietitian and a physical educator to assist you permanently achieve a flatter stomach.

Is it possible to dry your belly?

To begin with, it is important to understand that the weight loss process is not localized. Therefore, when you exercise or undergo a nutritional change , the fat that is eliminated comes from your entire body, including your belly. However, there are some tactics that can help speed up this calorie burning.

5 workout tips to get a flat stomach

1. Prioritize multi-joint exercises

Because they work more than one joint at the same time, they require more energy to be performed, which means more calories are burned.

Squats and push-ups are just a few examples of multi-joint exercises .

2. Do intermittent training

On this day, you will alternate between weight training and cardiovascular exercises. So, if the workout has ten exercises, it will combine resistance (with weights) and cardiovascular exercises. For example, you start with three sets of squats on the machine, then do four minutes on the treadmill, then move on to the bench press , when you finish, you go to the bike, and so on.

3. Take an active break

“Active breaks are taken during intervals between one set and another of strength training exercises,

For example, between sets of squats, you can do an exercise that increases your heart rate, such as jumping jacks or running in place.

4. Bet on HIIT

High-intensity interval training, which consists of moments of intense stimulation alternated with quick recovery intervals, is considered one of the best exercises for losing weight , that is, a great option for those who want to lose belly fat .

“Its cost-benefit is great, however, as it requires intense exercise, it requires attention when performing the movements, to avoid injuries”, highlights the professional.

5. Have a training sequence

Results don't appear overnight, so it's essential to have a training sequence to follow and maintain a constant frequency.

5 nutritional tips to help you lose belly fat

5 tips for those who want to eliminate belly fat .

1. Avoid extreme diets

“You may lose a few pounds quickly, but you can gain a lot of weight later. That’s why it’s best to see a nutritionist , who will prepare a diet according to your nutritional needs and goals,

2. Pay attention to your meal

We often eat too quickly, which means we don't feel full enough. When this happens, we end up eating more food than we actually need to feel satisfied. And what happens to this excess food we eat? It can be stored as fat.

Enjoy your meal. Avoid using your cell phone or chewing too quickly to get back to the office, for example. Eat slowly , feel the texture of the food and its flavors, while enjoying your breakfast, lunch, dinner or that afternoon snack.

3. Avoid processed foods

“Who has never bought a bar that seemed very natural and later found out that it was actually full of sugar?” asks the nutritionist. So, be careful with tricks, because this is the case with many products that appear as light and/or diet. “Also avoid filled cookies, snacks and soft drinks that are rich in fat, sodium, sugar and chemical additives.”

Before making a purchase, read the product label. The contents are listed in decreasing order of quantity, meaning that the first ingredient contains the highest quantity, and so on.

4. Burn more calories than you consume

To reduce body fat, there needs to be a calorie deficit, that is, you need to spend more energy than you consume, so in addition to a balanced diet (pay attention to the quantities), it is essential to practice physical exercise to enhance this fat reduction.

5. Bet on thermogenics

"The general diet should be considered, even though there isn't a magic food. In light of this, we can incorporate some foods with thermogenic qualities into our diet to boost metabolism and aid in the process of losing weight," the expert advises.

Red pepper, green tea, ginger and cinnamon are some good options that make food even tastier.

However, exercise caution and avoid going overboard, particularly if you have high blood pressure or cardiac issues.

Persist in your goal

With these 10 tips, combining diet and regular exercise, achieving a flatter belly may take some time, but it is possible.

However, if you still don't know how to add these suggestions to your routine, talk to a nutritionist and a physical education professional, they will understand your needs and limitations and prescribe a tailored diet and training so that you can achieve your goals in a healthy way.

Furthermore, remember that each person is different, so the way your body responds will also be unique. So, be patient, respect your time and your body, and don't put too much pressure on yourself. In the end, we are all in search of the best version of ourselves.