There is no doubt that the dream of some women and men is to have a flat abdomen. It is there where the experts point out that the first thing to take into account is that if the person wants to end the fat accumulated in the belly, the first thing they should start doing is changing their eating habits.
They assure that, if the person continues eating poorly and exercising, what they will end up doing is losing weight, but perhaps not eliminating the fat in the abdomen that worries them so much.
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In addition, there are some ideal foods to deal with belly fat. These are fruits, eggs, ginger, nuts, poultry, fish, green leafy and cruciferous vegetables, oats and natural yogurt, among others.
Added to the above, there is a ten-minute workout to lose abdominal fat in a month, as promised by renowned trainer Tyler Read.
“You don't need to spend countless hours in the gym to achieve the results you want. In fact, just three 10-minute workouts a week can tip the scales in your favor and help you lose belly fat in 30 days or less (...) you should push yourself as hard as possible with arm and leg exercises during workouts.
10 minutes that the exercise lasts. I recommend warming up before if you have time and stretching after. And during the 10 minutes, you have to give your maximum.
Perform each exercise for 45 seconds. Rest for 15 seconds. Repeat the circuit twice for a total of 10 minutes of work.
For additional fat loss, add additional rounds," said the EatThis expert, according to The Objective portal.
In order of completion, the training exercises are as follows:
- Jump rope
- Jump squats
- Do push-ups
- Perform sprints for 45 seconds or to the maximum capacity of each person
- Do burpees
The fruit serves to burn body fat, according to a study
According to a study by the California State Polytechnic University and the Department of Kinesiology and Sports Management at Gonzago University, blueberries help improve athletic performance and burn body fat.
Research established that eating 25 grams of these freeze-dried berries a day is equivalent to eating about a cup of fruit in its natural form, causing the body to burn more fat while exercising.
Likewise, the researchers indicated that this fruit could help the muscles to save glycogen, the body's main source of energy.
Therefore, the study established that said fruit could help the person to exercise for longer and even perform better.
To reach that conclusion, the researchers recruited 11 healthy male cyclists, who consumed 25 g daily of freeze-dried wild blueberry powder, which contained 375 g of anthocyanins, for two weeks.
“This study was the first to investigate whether consumption of wild blueberries would cause increased rates of fat oxidation during an exercise protocol aimed at maximizing fat oxidation through moderate-intensity exercise in healthy, trained men (...) This novel study documented that consumption of wild blueberries for 14 days increased fat oxidation, reduced carbohydrate oxidation, and decreased plasma lactate levels during 40 minutes of moderate-intensity cycling," the scientists stated in a report.
Read Also: Top 7 Foods to Eat for Sustainable Weight Loss
Conclusion
Losing belly fat is a common dream for many men and women, but it requires more than just exercise.
Changing eating habits is the first step towards eliminating belly fat, and reducing carbohydrate intake while increasing protein, fiber, and good fats is highly recommended.
Additionally, there are specific foods that can help with belly fat, such as fruits, eggs, nuts, fish, and green leafy vegetables.
Along with a healthy diet, a 10-minute workout routine for three days a week, as recommended by expert Tyler Read, can help lose belly fat in a month or less.
Moreover, blueberries are proven to help burn body fat and improve athletic performance, making them an ideal fruit to include in your diet.