Best exercises with dietary plans to lose belly fat- [Guide 2019]

One of our greatest desires, not only for women but also for men, is to reduce the waist and have a flat stomach. Not only for aesthetic reasons. The abdominal distension is very annoying, and fat which accumulates on the perimeter of the abdomen is dangerous to health.

It is one of the causative factors of the so-called metabolic syndrome, a set of pathologies that increases the risk of suffering from diseases such as diabetes and heart. Therefore, it is essential to get rid of that fat, as far as possible, naturally. That is, with exercises to reduce waist and diet that does not contribute to our body to accumulate more fat.

Your muscles are the best fat burners there are. The more toned your muscles are, the more calories you will consume, even when you are at rest. Also, if what you want is to reduce centimeters of the belly, waist, ass, and legs,you must eliminate the accumulated fat. To achieve this, there is nothing like a healthy and ultra-processed-free diet, but you can always go a step further by practicing cardiovascular sports. Here you have the best to burn fat both inside and outside the gym.

RUNNING

how to lose belly fat

It is an excellent exercise to lose fat. Also, running strengthens the muscles and joints of the legs, helps reduce tiredness and stress, and the energy shot you give can not be compared with any other because by beating yourself day by day you will also improve your self-esteem.

Where is it better to practice it?

In asphalt, the stability is more excellent, although it can be harmful in the long run to the knees, hips, and spine due to lack of cushioning. However, running on sand increases the risk of sprains due to ground instability. The most appropriate surface is the compact earth, a firm ground, halfway between the previous two.

SWIMMING

In the water, you can burn fat comfortably and safely. It is a quick exercise to learn, although it requires a specific technique to get the most out of it. Swimming is one of the complete exercises thanks to the participation of all muscles. If you don’t think it’s too fun, try doing it with submersible headphones to listen to your favorite music. Then, take good care of your hair with a specific shampoo to remove the chlorine.

What are the benefits of swimming?

Inside the water, there is no impact on the body. Therefore, the water massage effect releases tension in muscles, joints, and ligaments. In addition to helping you lose weight, it prevents aging and is very relaxing if you look at the toilets, they almost always recommend it to recover from any injury.

BICYCLE

exercises to lose belly fat

The tangible results of cycling a couple of days a week are always undeniable. It involves a continuous movement of the legs that prevents and reduces cellulite, improves the cardiovascular system and physical condition. Thick people lose weight, and thin people define and harden their muscles.

Also with exercise bike

Don’t you have a bike or a place to store it if you had one? Buy a static that is foldable so that you can attach it in any corner of your house and if you feel lazy to put yourself, put it in front of the TV or computer or take the tablet or a book to be entertained while you give the pedals and so the Time you spend much earlier.

Trick: Start pedaling at a smooth pace and increase the speed little by little until half an hour is completed.

ELLIPTICAL

lose belly fat

Uploading to this machine can change your body. Do 40 minutes 2 to 3 times a week. Choose a resistance with which you notice the effort but that you can maintain throughout the session (you can gradually increase it). Be careful to place your knees aligned with the tip of your foot and push with both legs. Ideally, do not lift your heels during the session. What’s more, you press them against the machine. You will notice how your ass hardens.

Benefits of the elliptical

One of the significant advantages of the elliptical in front of the treadmill or running on the street is that here, the impact that the joints support is reduced to 0, so you will avoid many injuries. But yes, you have to do the exercise properly so that it does not end up being harmful.

ROWING

how to burn belly fat

The oar will make your pulsations rise at a constant rate, very important to burn fat, and is easy to execute. Take advantage of it, and you will see that in a short time you will lose weight, burning fat and toning the upper train.

Trick: Combining the elliptical routine with the oar will make you train the lower and upper train quickly and safely. You will burn fat, lose weight, and have your body toned.

SPINNING

exercises to get rid of belly fat

The benefits of any of these two exercises (which are the same: pedaling to the rhythm of music guided by a monitor) are rapid weight loss, buttocks and strong legs, stimulation of blood circulation (helps prevent and eliminate varicose veins ) and a notable reduction of cellulite.

Advice: When doing this exercise, the two most important aspects are to learn bicycle settings and a correct pedaling technique. Ask your monitor to advise you.

BOXING

belly fat exercises

It is fun and an excellent option to achieve a toned and athletic body. Also, you will increase your reflexes and improve cardiovascular endurance. You will burn fat quickly and see how cellulite disappears with a punch. Kickboxing and Body Combat or Body Attack are fantastic options. Besides, these disciplines work hard on the muscles of the abdomen, so they are perfect for reducing abdominal fat.

Added benefits: Boxing tones, yes, but it is also an excellent remedy to release stress and leave each session as new. And calm that it is not obligatory to ‘fight’ against another person. If you don’t want to, you won’t take a single blow.

INDOOR CLIMBING

how to lose belly fat women

For the more adventurous! It requires footwear and specialized equipment. And, of course, the supervision of a specialist to avoid injuries. There are delightful courses for those who want to start. In addition to being able to burn fat, it is an excellent exercise for self-improvement.

RIDDLE

It is the most effective exercise to burn fat located in the abdomen area. It consists of placing the body horizontally to the ground. Eye, it is not a flexion: the weight rests on the forearms on and on the toes.

  • What is activated: When done correctly, the abdomen area is activated, lumbar the buttocks and legs.

  • Repetitions Make five sets of 30 seconds each and rest 30 seconds between sets.

  • Variant: If the lower back bothers you or you can’t stand so much strength in your arms, you can support your knees.

SQUATS

exercises for belly fat

It is one of the most important exercises to burn general fat and, therefore, localized, since it involves a large number of muscle groups.

  • How to do it: Spread your legs shoulder-width apart and pretend to sit down, lowering your body at a 90-degree angle with your knees.

  • Increase intensity: Hold the posture with your knees bent for 20-30 minutes.

LOUNGE OR STRIDE

Stand up, with your legs open shoulder width, and move one leg to a 90-degree angle with the knee while the body descends vertically. After a few seconds holding the posture, it returns to the initial position. Then change legs.

  • You will activate The quadriceps, buttocks, and abs.

  • To not injure you. Keep your back straight and your hip level.

DEADWEIGHT

The width of the shoulders begins with the legs open, and the knees are kept slightly bent throughout the work. From here, a hip flexion or bow is made by bringing the arms to an intermediate point between the knees and ankles. You should always descend with your back straight to avoid injuries and ascend by making forces from the abdomen, where we want to focus on the effectiveness of the exercise.

  • You will strengthen the core musculature or central body area.

  • With weight: To increase the intensity of the exercise, you can help yourself with a bar or dumbbells.

CLIMBERS

Rest your hands on the floor and stretch your legs parallel to the floor, as if you were going to make iron, with your back straight. From this initial position, they bring the knees to the chest alternately, one at a time. Maintain the movement for a minute without altering the rhythm.

BURPEES

It is the most complete and intense exercise. Together with all the muscle groups involved, the abdomen is activated very intensely. It is the sequence of movements that you must repeat for a minute and without rest:

  • The initial squatting position with hands on the floor and head up.

  • Shift your legs back with your feet together and perform a chest flexion or bottom.

  • Pick up the legs back to the starting position.

  • Lift the whole body in a jump and slap.

You must repeat the exercise a total of 3 sets of 12 repetitions each, with a break of 30 seconds between sets and 60 seconds between each activity.

  • Increase in intensity. You can enter dumbbells or weights. However, it is not recommended that you do so in the first training sessions.

On active rest days, on days that we will not perform strength exercises, we can choose to jog, ride a bike or swim for 30 to 60 minutes — the cardiovascular exercise of moderate-intensity that will keep our body active.

CRUNCH

best exercise to lose belly fat

This is well known, to do this, lie on your back with your legs bent and place your hands behind your head. Contract your knees forward while flexing your upper body. Return to the starting position exhaling the air and repeat.

PRESS PALLOF

This exercise can be done with elastic bands or with a pulley in the gym. Stand up, grab the rubber bands by putting it in profile and stretch your arms from your chest. Hold the position and pick up the arms again. Repeat several times.

FITBALL IRONS

Support the bottom of the arms on the fitball and lift the body as if you were doing an iron. Hold the position between 45 seconds and 1 minute and rest. Repeat several times.

SIT UPS

It is also a well-known exercise when it comes to doing sit-ups. To do this, you can sit with your legs stretched or semi-flexed, and the task involves lifting the entire upper body. You can do it frontally or laterally to work the lateral abs.

ABDOMINAL WHEEL

best exercises to lose belly fat

This accessory has become very fashionable. It is a double wheel with two side grips that are used in a seemingly straightforward way, but it is not so much.

SIDE AND OBLIQUE

belly fat workout

You can do them with or without weight. For example, in standing position, you can take a weight in each hand and lean to the side, descending a little towards the feet. Repeat several times.

You can also lie on your back, with your legs bent and touch the side of the shoes with one hand. Then with the other. Repeat.

LEG EXTENSION TO BOTH SIDES

exercise to lose belly fat

lay on the floor face up, legs bent first to one side and then to the other.

LEG LIFT

best exercise for belly fat

We are still lying, but this time we keep our legs straight up and then down. After the same exercise but called “hand-feet” is about stretching them with the arms up and bringing the feet and hands together in the air with the straight trunk always touching the ground.

SPIDERMAN

We place ourselves on iron and raise the knee towards the elbow at a good pace continually changing legs.

BIRD DOG

how to lose belly fat exercise

We put ourselves in a dog position, once we bring our leg and arm to the chest. Another option of this exercise is in the same area but with the leg and arm out and to the same place. If we start with the left leg, the arm has to be the right leg and vice versa.

DUMBBELL SIDES

burn belly fat

It is performed standing with the dumbbells in the hands and arms down, without moving our legs, the trunk falls to one side and the other.

SIDES WITH STICK

The same position as the previous one, the stick in the neck and we grab it by the sides and rotate without moving the legs of the site.

TWO HOMEMADE EXERCISES TO BURN FAT

  • Rowing with rubber: Put your feet in the rubber with your legs slightly bent. Tighten the abdominal muscles inwards, pulling the rubber back. Bend your elbows, take them behind the trunk and recover the initial position.

  • Side strides Standing with your legs apart, pace to the side. The leg you move should be flexed, and the other stretched. Hold on for a few seconds and return to the starting position. Do it again with the other leg.

HOW TO BURN FAT WITH DAILY ACTIVITIES

  • Move on: Increasing physical activity does not mean just practicing a sport or joining a gym. Only going up and down two floors of stairs a day instead of using the elevator can mean an extra loss of about 3 kilos a year.

  • Get off public transport one or two stops before or park the car a little further,So you force yourself to walk, an easy exercise and within everyone’s reach. Walking an hour at a rapid pace for five days a week can represent a loss of up to 10 kilos after one year.

Diet for a flat stomach

Eat a lot of soluble fiber

exercises to reduce belly fat

Soluble fiber absorbs water and forms a gel that helps slow digestion and absorption of nutrients from the stomach and intestine. The studies show that this type of fiber promotes weight loss because it creates satiety and decreases the number of calories your body absorbs from food.

A scientific study with more than 1,100 adults concluded that for every 10-gram increase in soluble fiber intake, abdominal fat decreases by 3.7% over five years.

So the first tip, consume foods rich in soluble fiber daily. These include oats, nuts, seeds, legumes, barley, apples, citrus fruits, carrots, Brussels sprouts, avocados, beans and blackberries.

Avoid foods that contain trans fat

exercises to burn belly fat

The trans fats are created by the hydrogenation process that synthesizes unsaturated fats, transforming industrially liquid oil solid fat. This oil is found in some margarine and pasta and is often added to processed foods.

These fats are found mainly in frozen products, ice cream, cookies, pastries, cakes, fast food, chips.

Eat a high protein diet

workouts to lose belly fat

Protein is an essential nutrient for reducing weight. High protein intake increases the release of the PYY hormone, which decreases appetite and promotes physical and psychological well-being.

Protein increases your metabolic rate and helps maintain muscle mass during weight loss. Many scientific studies show that people who consume more protein tend to have less abdominal fat. Much of the theory of the Paleo diet is based on these experimentalpieces of evidence.

Avoid sugary foods

The sugar contains fructose, related to several chronic diseases when consumed in excess. A diet high in calories and fructose causes an overload in the liver, turning fructose into fat.

A diet high in sugars enhances the onset of heart disease, type 2 diabetes, obesity, and fatty liver disease. The scientific studies show a correlation between high intake of sugar and fructose and increased abdominal fat.

Therefore to lose belly, it is crucial to keep in mind that it is not only refined sugar that leads to an increase in abdominal fat. You should consume in moderation any sugar even if it is healthier, such as honey or agave syrup.

Reduce carbohydrates, especially refined ones

best exercises for belly fat

The reduction in your carbohydrate diet is very useful in losing belly. The empirical evidence shows that diets with less than 50 grams of carbohydrates a day cause loss of abdominal fat in overweight people, those with risk of type 2 diabetes and women with polycystic ovary syndrome (PCOS).

Replacing carbohydrates refined with starchy carbs may be enough to improve your metabolic health and reduce abdominal fat, as the famous Framingham Heart Study shows. These carbohydrates can be found in products such as oats, potatoes, legumes, and vegetables.

Eat fatty fish every week

exercise to reduce belly fat for female at home

Oily fish like salmon is very healthy. They are rich in proteins and omega-3 fats that protect you from many diseases. There is also some evidence that relates omega-3 to reduction of the abdomen.

The studies in adults and children with fatty liver disease show that fish oil supplements help reduce the liver fat and abdominal fat significantly.

Benefits of Green Tea

best exercises to burn belly fat

Green tea is an exceptionally healthy drink. It contains caffeine and antioxidant epigallocatechin gallate (EGCG), which help stimulate metabolism. EGCG is a catechin, which is very useful in losing abdominal fat. The effect can be reinforced when the consumption of green tea is combined with physical exercise.

Practice Intermittent Fasting

exercise for belly fat

Intermittent fasting has become one of the most popular weight-loss diets. It consists of interspersing periods of intake and periods of starvation. A well-known method is to fast 24 hours once or twice a week.

Another is to fast every day for 16 hours and eat all the food in 8 hours. Some studies on intermittent fasting conclude that with the intermittent diet there is a 4-7% decrease in abdominal fat in 6-24 weeks.

WEEKLY MENU TO LOSE BELLY FAT

Ideally, a diet that includes the dietary tips recommended above, plus othertips and complementary habits that I list below. But first I present a weekly menu to lose abdominal fat that will serve as a reference and inspiration.

Monday

  • Breakfast: 2 tablespoons oatmeal with milk. Green tea without sugar and some slices of mango or pineapple.

  • Lunch:2 pieces of fruit (pear, apple or kiwi).

  • Food: Salad and salmon.

  • Snack: A piece of fruit (different from the morning) and a handful of nuts (nuts or almonds)

  • Dinner: Carrot puree

Tuesday

On Tuesday you can incorporate an intermittent fast.

Wednesday

  • Breakfast: Fruit smoothie (apple, pear or blueberry) and yogurt and an oil toast with turkey breast.

  • Lunch: A handful of nuts.

  • Food: Steamed vegetables (200 g) and grilled salmon or emperor.

  • Snack: Yogurt with oat flakes (40 g)

  • Dinner: Spinach salad with pine nuts, tomato and pear, and a yogurt.

Thursday

  • Breakfast: A whole-wheat toast with a dash of oil and fresh cheese along with a handful of nuts. One pear

  • Lunch: some tangerines and an apple

  • Food: Gazpacho (in summer) or tomato soup (winter) along with grilled turkey and brown rice. For dessert fruit or yogurt.

  • Dinner: Salmon or similar (200 g) and a skimmed natural yogurt.

Friday

  • Breakfast: Green tea without sugar. Eighty grams of blueberries with yogurt and a little honey and a handful of nuts.

  • Lunch: 2 Pears

  • Food: 2 Grilled chicken breasts with tomatoes and brown rice accompanied by water.

  • Dinner: Zucchini puree (or you can make the carrot Monday for two days)

Saturday

  • Breakfast: Fruit smoothie, semi-skim milk or yogurt, and nuts.

  • Lunch: Two pieces of fruit and green tea.

  • Food: Veal fillet accompanied by mashed potatoes

  • Snack: Tomato salad (150 grams) accompanied by boiled brown rice Dessert a piece of fruit (usually apple or pear)

  • Dinner: A tortilla of whites and yolks with young garlic and a glass of hot milk.

Sunday

  • Breakfast: A bowl of semi-skim milk with oatmeal, honey, and cinnamon.

  • Food: a plate of legumes (75 g) along with some salad and fruit dessert.

  • Snack one natural yogurt with some honey.

  • Dinner: Grilled or baked eggplant or vegetable pure.

I hope you found these exercises and diets helpful.

Related Posts

3 Comments