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The abdominal fat does not disappear in two days of exercise or diet. Not even in a month.
We need a good plan and, above all, carry out each step taking care of our health. However, we can be used to be aware of having a clear goal: lose belly volume.
This objective goes far beyond the simple physical aspect. We speak, first of all, of our heart and avoid any risk associated with obesity, such as heart attacks, diabetes, increased triglycerides ...
We must take measures and from there, that today in our space we propose these keys that will help you see results after two months.
Do you want to put them into practice today?
1. Interval exercises twice a day
If we want to lose abdominal fat in 60 days we will not only serve aerobic exercises, such as going for a walk.
We also need resistance routines that work properly in the area of the abdomen and back. Therefore, it is advisable that we combine with each other.
These would be some examples.
Jump rope and push-ups
Our exercise sessions will be established in two moments of the day. It can be enough with half an hour but, yes, they will be of high intensity.
However, we will adjust these exercises to our level without ever exceeding the limits or without exhausting us.
Start your routine by jumping rope for 5 minutes at a low pace.
Then, perform 5 push-ups.
Continue with the exercise of the rope, increasing the intensity.
Continue with some abdominals. Focus first on tensing that belly area.
It is advisable to dedicate a half hour to these exercises.
Below we show you a simple tutorial to perform a variety of this exercise.
Discover also 6 benefits of jumping rope that you did not know
Bicycle and swimming
In the middle of the afternoon, when you finish work, for example, you can do very well to do a little swimming or even go out with the bicycle.
It is not necessary to go to the gym if you do not want it. The fundamental thing is to put will and some imagination in our combined routines of exercises.
Also, it is always a good idea to go to your place of work by bicycle. This way, you will exercise, and you will save that money that you invest in gasoline or public transport.
2. The importance of maintaining an upright posture
posture-of-the-mountain
The following advice more than an exercise is a recommendation that will be useful to help our stomach is firmer. Take note of it.
When you feel, try to always keep your back straight.
When walking, avoid that your shoulders are projected forward or that your neck is inclined.
Raise your chin, put your shoulders and back straight and you will discover how this position gives you a more positive and energetic attitude.
Also your abdomen will benefit from this proper body scheme.
3. Exercising the bridge face down
bridge exercises
It is a simple exercise. You will not feel exhausted when you practice it, since it is not complicated and, however, as it becomes habitual in your day to day, it can be a beneficial routine.
The exercise of the bridge face down relies on supporting the hands and feet on the ground.
Something like this forces the abdomen to make the effort to hold and stabilize, there is a tension and resistance that you must maintain for 2 minutes.
Go ahead and practice it 3 times a day.
It is one of the basic yoga exercises.
Discover also 9 tips to lose weight without going hungry
4. Pineapple and papaya
How to prepare this papaya and oatmeal smoothie
We already know what kind of physical routines it is convenient to carry out in order to lose weight. Now, it is worth knowing what advice we should begin to introduce into our diet.
Start the day with a natural salad based on pineapple, papaya and chia seeds. It will favor your digestion, combat the swelling and favor the loss of abdominal fat.
5. Yes to fruits purple or crimson vegetables
All those purple-hued foods are rich in anthologists, a type of antioxidants that help regulate our metabolism and, in the same way, control the level of fat in our body.
Take note of what foods can help you.
Grapes
The eggplants
The Cranberries
The red cabbage
Beet
6. Think "AGM" (monounsaturated fatty acids)
Foods rich in monounsaturated fatty acids are recommended to "attack" abdominal fat.
In addition, promote our cardiovascular health, are satiating and very energetic. Do you want an example of them?
Avocados
Olive oil, coconut oil and cod liver oil
Salmon
Nuts (nuts and pistachios)
Sardines
Tofu
7. Yes to foods rich in insoluble fiber to fight abdominal fat
Asparagus
The vegetable fiber will help us feel satiated and not have to snack between meals. It also helps us reduce bad cholesterol and fights constipation.
It is worth starting to introduce a little more insoluble fiber in our diet.
To obtain it, do not hesitate to consume:
Vegetables (broccoli, Swiss chard, raw carrots, raw spinach, asparagus, beets, artichokes, pumpkins)
Legumes (lentils, chickpeas)
Cereals (oats, rye)
Popcorn
Fruits (apples, bananas)
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