To lose weight quickly and
get a flat belly, there are no magic products. To lose weight, you need to change your habits and stay consistent, because with determination and willpower, you can shed extra pounds in a short time. Remember that achieving this goal takes time.
Dietary Recommendations
- Limit carbohydrates, and if you consume them, do it early. Eat lean protein to promote muscle development and burn fat, and include unsaturated fats to keep your stomach full longer.
- Drink at least two liters of water throughout the day to eliminate excess liquids and avoid alcohol, which only adds empty calories.
- Follow a low-sodium diet.
- Eat more fiber, as a low-fiber diet can cause bloating and extra weight around the midsection;
also eat fresh fruits and vegetables.
- Avoid consuming fats such as fried foods and fast food, as these cause weight gain.
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Reduce carbohydrate and sugar intake, and stop consuming sugary foods and drinks such as cakes, cookies, and sodas.
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Eat a well-balanced diet and have up to five or six small meals during the day to keep your metabolism active and minimize cravings; include fruits, vegetables, and whole grains in your diet to increase fiber intake.
Exercise Recommendations
- Do strength training exercises three days a week to burn fat in the long term, as it increases muscle mass and keeps the metabolism active after the workout.
- Combine high-intensity training with cardiovascular exercises three days a week to maximize fat burning; alternate between several minutes of easy-intensity cardio and several minutes of high-intensity cardio. Do 30-minute sessions.
- Be consistent with your workouts. Don't rush if you haven't achieved your goals in two weeks; it might take longer, but if you exercise and maintain healthy habits every day, you'll reach your goal. The key is to not give up.
- Add abdominal exercises to tone the obliques and lower and upper abs.
- Include exercises like squats, crunches, side bends, torso twists, planks, and reverse crunches.
- Maintain good posture and avoid slouching.
Try not to stress and stay relaxed, as it's believed that cortisol, the stress hormone, increases fat, especially around the stomach area.
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