How to lose fat

                               How to lose fat

To lose abdominal fat recommended a balanced diet free of sugar and fats, and is fundamental to exercise. The diet should always be associated with regular physical activity, which should not necessarily be very intense, so the body does not only lose fat but also produces muscle mass tissue that consumes energy even at rest, making weight loss "last" longer.

Tips to lose fat located

The practice exercises when combined with a balanced diet increases metabolism, increases muscle mass and burn abdominal fat and fat located in the arms, buttocks and thighs.

Choosing the type of exercise is also important to lose fat located. Ideally, do the exercise that you like, combining localized exercises like sit-ups with walks to expend more calories. 

Another important tip is not to be hungry not to lose control over the food and so you should make a small meal every three hours and drink plenty of water that would maintain the stomach always relatively full also helps regulate bowel and yet moisturize skin.

 

How to lose abdominal fat

The best way to lose abdominal fat and dry the belly is located do exercises such as sit-ups, combined with a diet low in calories and fat, under the guidance of a physical education teacher and a nutritionist.

In addition, supplements may also be used to burn fat, under guidance, as L-carnitine, or CLA enzyme Q10, which facilitate the loss of abdominal fat located by destroying the deposits of fat, while increasing the levels of energy and muscle strength.

Losing abdominal fat is important because in addition to improving body image the accumulation of fat between the gut increases the risk of heart disease. See how to eliminate visceral fat .

Exercises to lose belly fat

Exercise to lose abdominal fat can be divided into 3 types:

• Exercise to lose abdominal fat top: Lying on the floor, on his back with legs bent and then raise back, as shown in image 1;
• Exercise to lose abdominal fat bottom: Lying on the floor, face up, with your legs straight and raise them together to form a right angle with the floor, as Figure 2;
• Exercise to lose abdominal fat oblique: Lying on the floor, on his back with his hands behind his head. Then bend your legs, lift them off the floor and pull your right knee toward your chest, while lifting the back of the floor and turning the trunk to touch the left elbow right knee, as pictured 3. Repeat the same movement to the opposite side.

Exercise to lose abdominal fat should be made for 30 seconds each. The individual must make this set of exercises 4 times, resting 1 minute after each series.

Upper abdominal exercise

Lower abdominal exercise

Abdominal oblique exercise

In addition to the abdominals, it is important to at least 30 minutes of aerobic exercise such as walking, running or swimming because they help burn belly fat.

Diet to lose abdominal fat

The diet to lose abdominal fat has to be low in calories and therefore, citrus fruits such as orange or kiwi, should be part of the power, since they are low-calorie and rich in water.

In the diet to lose abdominal fat, the food source of carbohydrates, such as rice, pasta or bread, they should not be excluded, but consumed in small quantities and in the full text.

Moreover, the abdominal fat diet to lose should avoid foods such as:

• Fried foods, cakes, yellow cheeses;
• Sauces, ice cream, bullets;
• Alcoholic and soft drinks.

To supplement the diet and lean mass gain should eat foods high in protein, such as egg, tuna fish or chicken, for example.

A nutritionist may indicate a proper diet to daily needs of the individual, respecting their tastes.