A flat belly is a cherished goal, which many girls aspire to. However, this goal often remains only a desire, and numerous attempts to get rid of extra pounds end in failures. If you want to see a beautiful press on your belly, you should finally pull yourself together and start working on your figure. Here are a few useful habits that will help you in your quest for a beautiful and fit body. Develop them before using dating app for women.
1. Walk before breakfast
Morning walks are a great way to tune in for the upcoming day, and burn some calories. Walking is better right after waking up, when you have not had breakfast yet. This will allow you to get rid of at least a tiny fraction of the fat stored by your body, since the energy for such physical activity will be drawn from them, rather than from the calories from the food eaten recently.
2. Eat tight and delicious breakfast
While having a breakfast, you must eat foods that can charge you with energy for the whole day. Therefore, the ideal solution is a breakfast including proteins, fiber and healthy fats. Protein is the most important nutrient of your diet, no matter what you want: gain muscle or get rid of fat. Useful fats (omega 3) help to speed up the metabolism process; so, you will actively burn fatty deposits and calories throughout the day.
3. Include more red and other fruits in the diet
The red color of the fruit is associated with the content of a large number of anthocyanins in them, capable of slowing down the activity of genes responsible for the accumulation of fat stores in the body. Also, some red, purple and blue fruits contain elements that accelerate the process of splitting fats.
Due to the high fiber content, fruits:
- improve the intestinal microflora and, accordingly, the work of the intestine;
- lower cholesterol and cut risk of cardiovascular disease development;
- help to increase satiety, and control the feeling of hunger;
- promote fat burning and improve immune function.
It is better to eat raw fruits, as heat treatment kills some vitamins and increases the glycemic index (that is, fruits are digested more quickly). In addition, unprocessed gifts of nature satiate better. To increase fiber intake, eat them with rind (if possible).
4. Drink water with lemon
Instead of lemon, you can eat another citrus, for example, oranges or grapefruits. The rind of these fruits is rich in antioxidants. The use of water with its addition helps speed up the process of removing toxins from the body.
5. Use free time for training
You need to do two kinds of training: cardio and power. For the cardio, the American Heart Association recommends a minimum 25 minutes of intense aerobic activity (running, swimming, biking) 3 times a week. And if there are problems with cholesterol and pressure, cardio should be done about 40 minutes 3-4 times a week.
Here, too, we must do everything correctly. For example, prolonged cardio of high intensity is not useful, and even harmful. The level of cortisol increases, muscles burn, and fat is practically not used. Moreover, it can even lead to heart problems.
There is a myth: to burn fat, you need to do only cardio. The truth is there; but, to get a beautiful figure, you also need to do strength training. In addition, such training will accelerate fat burning.
The training program for females should be based on the following principles:
- focus on strength training;
- the majority of exercises should be multiarticular (basic) exercises;
- the emphasis is on the lower part of the body;
- cardio should be included.
Of course, this kind of program is not suitable for everyone. But for most, it’s the best solution.
If a tight work schedule does not allow you to combine it with regular workouts; then, try to use any free time for physical activity. For example, even in the busiest schedule, you can find ten minutes for regular exercises. You can also walk or do at least a few exercises on different muscle groups. Physical exercises play an important role in the process of losing weight; for example, they increase the metabolic rate. Well-developed muscles burn much more calories, even if you just do your daily tasks.
6. Eat fresh berries and bitter chocolate for dessert
It is difficult to achieve a slender body if your diet is rich in harmful foods and sweets. Therefore, rejecting them is your first step to a flat belly. However, if it is difficult for you to deprive yourself of sweet, then try to replace it with other tasty, but useful desserts. For example, add berries or fruits to your diet. You can also have bitter chocolate, which is useful for maintaining proper brain activity.
7. Enrich your diet with greens
Greens are saturated with useful nutrients necessary for maintaining health and normal weight. For example, it contains antioxidants that help maintain normal blood sugar. Also, the use of green helps strengthen the immune system.
8. Eat a snack in the form of a nut mix
When leaving the house, try to take a handful of good snack with you. They can help you can satisfy the feeling of hunger and overcome the temptation to eat anything harmful at any time. It is not necessary to buy a nut mix in the store; because, you can cook it yourself. Try mixing the ingredients that you like. For example, nuts of different types, dried fruits and a bit of bitter chocolate is a tasty and useful combination.
9. Eat avocado
There are monounsaturated fats in this fruit that help you combat the feeling of hunger effectively. This is confirmed by recent studies linking the consumption of avocados to fighting food temptations much more effectively and adhering to proper nutrition. In addition, some of the avocado nutrients help splitting fats. This helps preventing them from being deposited on the body, especially in the abdominal area.