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Regular exercise focused on tummy muscles may help to reduce the tummy fat. Along with this reduce daily intake of calories from fat and carbohydrates. You may consume foods high in dietary fibers.
to reduce tunny fat do Exercises sporting :,drink water eat food with no fat , vegetable and fruits
1. Fresh Fruit:
Yes, I know that fruits contain carbohydrates, bad carbohydrates right? Unfortunately this is not true - that the carbohydrates found in fresh fruit is very useful for you and for two reasons:
The first - fresh fruits contain natural sugar helps to save energy and improve your mood does not cause problems
Such as sugar factory.
Second - rich in fresh fruits, high-fiber, a close friend of anyone who wants to diet or diet it helps to improve the digestive system's performance and give
A sense of satiety and fullness for longer periods.
Stimulate foods rich in vitamin C on the secretion of the enzyme carnitine claims and is
The strongest and most effective enzymes to dissolve fat and convert it into energy benefit the body, such as lemon and grapefruit.
It also helps block cortisol, a hormone produced by the body when it is under pressure. A rise in cortisol levels is the main reason for fat
In the abdominal area.
2. Fresh vegetables:
Like fresh fruit - yes fresh vegetables can help relieve the rumen final and get rid of the fat in the abdominal area and for the same reasons they contain a percentage of fiber outweigh the fresh fruit and inhibit the desire to eat high-fat and salt foods, which may lead you to eat potato chips and popcorn with butter.
3. Dairy products, low-fat:
We women need calcium and vitamin D, but full-fat dairy products help increase abdominal fat Fortunately there are other options available in the yogurt and cheese, low-fat or fat-free and low-fat milk also helps to get rid of the rumen.
Yogurt provides the body with large quantities of calcium needed by the body as that eating a few kind or skimmed contributes to maintaining the strength of the body
And avoid fat problems.
4. Protein free of fat:
Grilled chicken and grilled fish, beans, legumes, taste delicious and can help relieve the rumen final because they are rich sources of protein fat-free. The fat-free protein helps build and configure muscle to replace fat replaced during exercise.
Omega -3 helps to burn fat in the body and disposed of as found in seafood especially salmon and tuna, as it is found in nuts such as cashew "walnuts", almonds, nuts and fruits such as avocado.
5. vegetarian meals:
For one day only Replace meals that rely on meats and other vegetarian meals and Observe the difference in their ability to get rid of belly pain ... convince you that but sufficient to illustrate the importance of fruits, vegetables, nuts and seeds in the diet rumen.
6. Whole grains:
The whole grains are a excellent sources for fiber, healthy carbs and substitute savoring carbohydrates and less bread
And white pasta.
Eating foods that contain whole grains such as brown rice and brown bread and oatmeal contributes to reducing the amount of fat in the body as it is easy to digest and contribute to solving the problems of constipation.
7. Drink water:
Soft drinks and sugary juices and energy drinks caffeinated not help with weight loss and can not be included in a healthy diet to remove the rumen until the soft drinks Diet help
Weight gain and the best is to drink water. The many benefits of water are free from thermal and tasty calories
And maintains a moisturizing body and make you feel comfortable and happy, and you should drink daily
Between 8-10 glasses of water.
And the importance of green tea is governed by tension in the body and help you relax from reducing blood cholesterol as it contains a substance EGCG antioxidants which work to burn fat throughout the day.
8. Do not sugars and fats:
And should avoid trans fat intake in order to lose belly fat, which found that
This type of fat raises the level of fat in the abdomen and makes the body rearrange fabric fatty concentrated in the abdominal area, and include some trans fat in margarine, baked goods, food pans and fat foods.
When you attempt to get rid of the bad cholesterol, as well as the good cholesterol can be useful, avocado, olives, coconut and nuts few sources Of good cholesterol.
As you should avoid high-fat foods and calories, choose foods high nutritional contents compared to the calories they provide.
As you should avoid fried foods and junk food and high meat
Fat eating meat or healing
Low fat, such as breast skinless chicken and fish, as well as to avoid simple sugars and sweets and reduce the intake of refined carbohydrates and replace them with whole grains and the use of honey for dessert.
9 - sleep adequate and not excessive sleep:
The daily habits and lifestyle have a direct effect on body weight and fat accumulation, as the lack of access to a sufficient number of hours of sleep negatively affects the metabolic processes in the body, which causes fatigue, accompanied by an increase in the likelihood of unhealthy food intake, as the study found that people who get 6-7 hours of sleep a day to have the internal abdominal fat less than people who sleep less than five hours or more than 8 hours per day, which also shows that the increase of sleep negatively affects the accumulation of fat.
9 - Exercises sporting :
Scientific research found that aerobic exercises targeting abdominal fat, specifically the internal fat, the exercise for at least 10 hours a week of aerobics lead to the loss of abdominal fat, as the study found that the practice of aerobic exercises medium intensity to high for 8 weeks reduces the fat abdominal area. And the exercise of medium sports such as walking, which stimulates increased rate of breathing for 30 minutes five times a week to fat loss in general and abdominal fat in particular, can increase the intensity and reduce the duration of the half, such as jogging for 20 minutes four times a week, and the intense exercise on a bike firmware and hardware exercises elliptical and rowing machines have a similar effect.
10 - Food with a hot flavor:
We do not mean here the spices in general, but rather warm spices such as chili and ginger They are of high ability to dissolve cholesterol and the dismantling of fat in the body.
Enjoy the onion and garlic great ability to deal with cholesterol which is the foundation of dissolving fat processes you can add a few of them to the meals you eat To provide the dish taste wonderful for them and contribute to the fight against fat.
Cinnamon and mustard contributes to fat burning.
Exercise and proper diet. No junk food. More water ;) Have fun .
Abdominal (tummy) fat is a condition arising from excessive calorie intake and not enough calorie expenditure. Fat, or adipose tissue, will be uniformly lost throughout the body as caloric intake is controlled and caloric expenditure is accelerated. Most people store the majority of their bodyfat in the abdomen and hips, so any fat loss will not be as evident there as it would be in the face or shoulder area where less fat is usually stored. A combination of cleaning up the person's diet and maintaining an optimal, albeit reduced, calorie intake, and increasing their activity levels through exercise will aid fat loss. Certain ergogenic aids may also assist in the acceleration of fat loss through various stimulatory pathways, such as increased thermogenesis, thyroid output, or carbohydrate blocking. I've found the best way to lose bodyfat is to lower carbohydrate intake to below energy expenditure needs, putting the person in an energy deficit, which prompts the body to burn stored fat for fuel.
Reduce your tummy fat by the same way you reduce any fat in your body, there are no special way required for tummy fat
tummy fat is haven"t special way of reducing
the same regime as other places on body
Try to reduce the intake amount of suger and carbohydrates , and do more workouts for abs and tummy!
cycling,running.pushup and gym
