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Accumulation of visceral fat, or belly fat around internal organs, can increase a woman’s risk of diabetes and heart disease. Fortunately, visceral fat is metabolically active and can be lost quickly with a particular combination of diet, exercise, and stress reduction. You can lose belly fat fast by regulating stress hormones and boosting metabolism in the body.
Steps
Eating Well
- Include liquid calories like soft drinks, coffee, and alcohol.
- Most nutritionists believe that you must eliminate processed foods from your daily meals to lose belly fat fast and be good for health.
- Women between the ages of 19 and 50 should eat at least 2.5 cups of vegetables a day.
- Choose vegetables by color. You should eat vegetables of different colors to get enough nutrients.
- Women between the ages of 19 and 50 need to eat 1.5 to 2 cups of fruit a day. *Eating your favorite fruit enhances your appetite for healthy foods.
- Choose whole grains with a low glycemic index. This means they don’t spike blood sugar, and keep you fuller for longer.
- Visit glycemicindex.com to see if your favorite foods match the glycemic index.
- Eat high-quality protein, like salmon, tuna, turkey, chicken, and legumes every day (women who are pregnant, nursing, or want to become pregnant should be careful about the amount of mercury in their diet). and avoid eating certain types of fish too much).
- Add low-fat milk in the form of yogurt. Yogurt reduces cortisone levels with calcium. Greek yogurt has more protein than regular yogurt, and 1 serving per day added to a balanced diet, can help you burn belly fat faster.
- Studies have shown that people who eat 600mg of catechins, antioxidants found in green tea, lose 16 times more visceral fat than those who don’t drink green tea.
- You should drink green tea with high antioxidant content.
- You must drink it hot to get the benefits of green tea.
Exercising The Right Way
- Join outdoor fitness classes, multi-training workouts, or burn fat to learn how to form an intense exercise routine.
- You can set interval training on the cardio machine.
- Do bodyweight exercises for 30 minutes every other day.
- Static and dynamic exercises burn more fat than crunches because they target major muscles, such as the abs, longer and stronger.
- Add muscle training with machines or weights as your body gets used to strength training. Do 30 minutes of weightlifting, crunches, 3 times per week.
- Take a Pilates (strengthening exercise system) class to learn how to focus deeply on the abs.
- Do abdominal exercises for 15-30 minutes every other day.
- Combine exercises with obliques (lateral abs) and transverse (lower abs). Effective exercises include side elbow pushups, reverse sit-ups, cycling, and curls.
Balance Stress Hormones
- Stress causes the body to produce more stress hormones like cortisp.
- Cortisp sends a signal to the body to store fat. Stress is a signal that food may be scarce in the future.
- Many studies show that women have more stress symptoms than men, including increased belly fat.
- Do a 10-second breathing exercise. Sit in a comfortable position. Inhale for 10 seconds, then exhale for 10 seconds. Repeat for 2 to 5 minutes.
- People under stress often breathe fast and shallow without realizing it.
- Do a 10-second breathing exercise each time you feel stressed or 5 intervals throughout the day.
- You should eat more cantaloupe, oranges, red and green peppers, kiwi, broccoli or tomatoes. One serving has between 40 and 100 mg of Vitamin C.
- Add 500 mg of vitamin C per day. You should get Vitamin C mainly from food sources.
- Get 200 mg of Vitamin C if you don’t reach your 500mg goal. You may have to take a 500mg supplement for a week, if you feel your body is absorbing very little vitamin C from your diet.
- People who sleep less than 7 hours a day have an increased risk of increased levels of cortisone and ghrelin, causing more belly fat.
- Ghrelin is a hormone that causes cravings for sweets and fatty foods.
- To lose belly fat fast, you should practice yoga in many forms to reduce stress. Flexibility yoga burns excess fat and simultaneously relieves stress.
- Meditation can also help you sleep better. In addition to exercise, you should incorporate this form of exercise.
Advice
Healthy snacks
- It’s completely normal to feel hungry between meals. You need to fight cravings, but in case you can’t resist, you can snack on healthy snacks like fruit and soup.
- Fruits provide water and freshness to keep you active. Soups often taste good, are easier to make and healthier than cookies and snacks that tend to make you gain weight.
Things you need
- Vitamin C food/supplement
- Cereal
- Lean meat protein
- Greek Yogurt
- Green tea
wikiHow is a “wiki” site, which means that many of the articles here are written by multiple authors. To create this article, 11 people, some of whom are anonymous, have edited and improved the article over time.
This article has been viewed 3,407 times.
Accumulation of visceral fat, or belly fat around internal organs, can increase a woman’s risk of diabetes and heart disease. Fortunately, visceral fat is metabolically active and can be lost quickly with a particular combination of diet, exercise, and stress reduction. You can lose belly fat fast by regulating stress hormones and boosting metabolism in the body.
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