Almost 70% of the questions Sara receives are about how to get rid of belly fat, A flat stomach is a common goal for anyone trying to lose weight. Some, although they are of suitable weight, have accumulated fat in the abdomen area, It is described as stubborn fat because it has been stored for a very long time.

But it is not impossible to remove them and you can do it easily since some weight loss strategies target fat in the abdominal area more than other areas of the body.

Here are four magic points to do this:

1. Drinking water:

Is it possible that just drinking water will enable me to have a flat stomach and lose belly fat? Yes, my dear, Although researchers are still not entirely sure why drinking more water helps you lose weight, However, several studies show a positive association between increasing your water intake and losing weight.

And the explanation:

• When your stomach feels full, it sends signals to the brain to stop eating. Here comes the role of water, as it helps fill your empty stomach, which leads to a feeling of satiety and no need to eat.

• At times you think you are hungry when in reality you just feel thirsty, so drinking a glass of water before eating helps you dispense with some unnecessary meals.

• We know that drinking soda, coffee and juices.. Etc. causes the accumulation of calories in your body, and replacing even some of these high-calorie drinks with water or any other calorie-free drink such as green tea will

• without water, Your body can’t properly metabolize stored fats or carbohydrates and so they will build up.

“average, Your body needs about 10 cups of water daily.

2. Sleeping at night:

How does sleep help you burn belly fat and get rid of excess weight?

Some research has shown that sleep disturbance negatively affects your weight loss, as it affects many biological processes, such as the feeling of hunger. As changing sleeping times has consequences for controlling a person’s weight, those with always changing sleep patterns have been shown to have a greater appetite in general and consume more calorie-dense meals than others.

The question is here: How can improving your sleep improve your weight loss?

Researchers have linked shorter sleep periods with tasty food. When a person eats with pleasure, he eats more for pleasure. Over time, this behavior can lead to you repeating your choice of tasty foods, regardless of the high amounts of calories they contain. Conversely, when people sleep longer, they are less likely to eat for pleasure and to prefer less nutritious foods.

How can you get a healthy sleep system?

• go to bed at the same time every day, When your body gets used to sleeping and waking up at fixed times, it will make you feel tired enough when it is time to go to bed.

“You have to sleep 7 or 8 hours a day, starting from 10 or 11 in the evening and a maximum of 12 at night, to ensure that you get a sufficient number of hours of sleep and at the optimal time of the day.”

• You have to create a healthy sleep environment, Choose a dark bedroom and turn off all electrical devices such as television and computers before you go to bed. Also, people who keep their cell phones and laptops out of the bedroom fall asleep faster than others.

• Avoid large meals before bedtime. It is not desirable for a person to feel tired when his body digests a main meal. And avoid consuming caffeinated drinks shortly before bed because they make you feel alert and energized.

• Try to keep your physical activity high during the day as much as possible, as this helps you to feel tired before bedtime because your body has consumed a greater amount of energy.

3. Stay away from sugars:

Of course, you will not be surprised when we discussed the idea of ​​staying away from sugars because of their well-known harm to the body, especially the “artificial” added sugar found in soft drinks, sweets and other processed foods. Consuming it in excess makes you susceptible to diabetes, heart disease, cancer, tooth decay, and obesity.

• Most of the added sugars in the diet generally come from sugary drinks – such as soft drinks, sports drinks, Energy drinks and others. Drinks that you may consider healthy, such as canned natural juices and fruit juices, contain large amounts of added sugar, and therefore you replace those drinks with others that contain low levels of sugar, such as: Water, herbal tea, green or black tea, and coffee will help you lose weight and improve your overall health.

• Sweets are also one of the main sources of industrial sugar, as most of them do not provide you with much nutritional value, but contain a large amount of sugar, which leads to an increase in the level of sugar in the blood and makes you feel tired and inclined to eat more sugar.

• Replacing these sweets with fresh or baked fruits not only reduces the amount of sugar you eat, but also increases fiber, vitamins, antioxidants and minerals in your diet.

If you want something healthy and can satisfy your craving for sweets, try these alternatives:

fresh fruits and vegetables, brown flour sweets, Dark chocolate (70% cocoa or higher) (in moderation)

4. Get rid of stress and anxiety:

Yes, my dear, Stress and anxiety can affect a person’s physical and mental health and lead to behavioral changes. But in some people, stress may cause changes in body weight, and it can sometimes lead to changes in the eating habits of the person, either they start to overeat or suffer from a loss of appetite.

Stress and anxiety can cause you to accumulate belly fat despite your commitment to a healthy diet and exercise. How is that?

Stress and anxiety lead to higher levels of cortisone and insulin in the body. Which stimulates the accumulation of fat in the abdomen in addition to the emergence of some symptoms such as lack of sleep, increased appetite, cravings for unhealthy foods, Or reduce motivation to engage in any physical activity that may cause weight gain.

You can try many different techniques to reduce stress and anxiety. Here are some of them:

• Breathing and relaxation techniques.

• Meditation.

• Playing sports.

• Listen to music or read a book.

• Practice time management techniques.

• Get enough sleep.

• Talk to family and friends.

• Do volunteer work and help others.

You can get rid of tension and stress through the foods you eat, and to achieve this, we recommend that you include the following nutrients in your diet:

• Omega-3 fatty acids to help reduce stress hormones.

• Vitamin C to reduce stress, help your immune system function properly and lower cortisone levels.

• Complex carbohydrates to help regulate blood pressure and raise serotonin levels.

• Magnesium to help you improve sleep quality and reduce fatigue and headaches.

And remember, if you’re stressed too, try to get more sleep and avoid caffeine, which can exacerbate the condition.

Exercise is the basis for achieving a fit body and ideal weight, so, my dear, you can check out many free sports programs offered to you by Sara Pop Fit that target stubborn belly fat.

Written by: Mai Majar

Sources:

academic

ncbi

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