Abdominal Fat: Tips and Techniques for Getting Rid of It

Getting rid of abdominal fat requires a specific exercise routine to target this area. You will also need to pay close attention to your diet.
Abdominal Fat: Tips and Techniques for Getting Rid of It

Last update: 27 July, 2018

Some say that abdominal fat is the hardest fat to lose. However, a proper diet and exercise plan, coupled with commitment and determination, can make it possible. Learn more about getting rid of abdominal fat in this article.

Tips for eliminating abdominal fat

The abdomen is one of the areas that tends to accumulate the most fat, thanks to sedentary lifestyles and poor diets. To get a flat, “cut” abdomen like all fitness experts have, we need to exercise and change our habits. Discipline and effort can lead to positive results, even when it comes to getting rid of stubborn abdominal fat. Heed the following advice:

  1. Drink lemon water on an empty stomach

As soon as you wake up, pour yourself a glass of cold or warm water and add a few drops of lemon juice. Drinking it before breakfast will cleanse your system and help to empty the intestines.

Often, a bloated abdomen is the result of a lack of daily bowel movements. To this end, we recommend that you increase your fiber intake by eating dried fruit, whole wheat cereal (such as oatmeal), and fruits such as, apples, pears, and plums.

Woman drinking lemon water

2. Do abdominal exercises

These exercises are vital to eliminating abdominal fat, as they focus specifically on this area. The options are endless, but you can start with basic exercises and gradually increase the number of repetitions. You can even attach weights to your abdomen or ankles.

Of course, we should also mention the popular “plank.” This isometric exercise is highly recommended if you want to get a flat abdomen. You can do this on a mat, on sand, or with a TRX rope attached to your feet. The important thing is to hold the posture for one full minute.

3. Do not skip meals

Breakfast is absolutely essential and should not be skipped for any reason. There is the mistaken belief that not eating is the best way to lose weight. Do not starve yourself, just try to eat healthily.

For this reason, treat your primary meals – breakfast, lunch, afternoon snack, and dinner – and your mid-morning and mid-afternoon snacks as “sacred.” Include more vegetable soups, fresh salads, yogurts, and fruit in your diet.

Do not consume sugary beverages, whole dairy, white flour, or sugar. Fried foods and sausages should be saved for special occasions. In terms of coffee, it is best to have this unsweetened and limit it to one cup a day.

4. Do aerobic exercise

This varied group of exercise routines to help cut abdominal fat includes dozens of options. Riding a bike, swimming, running, walking, dancing, doing Zumba, boxing, Crossfit, using an elliptical or Stairmaster…the list goes on and on.

If you do not have a lot of free time, you can exercise in the morning. For example, you can ride your bike to work, take the stairs instead of the elevator, and do squats or lunges while you are talking on the phone. You can even exercise while cleaning the house!

Women doing aerobics

5. Relax and get quality rest

Believe it or not, insomnia and stress are the two main culprits responsible for the accumulation of abdominal fat. We also need to mention sedentary lifestyles, which have disastrous consequences for all bodily organs in general.

If you are not sleeping well, your body is constantly in an alert state. When this happens, you want to eat more. Of course, your mind will not settle for health food, but rather opt for junk food. The same thing happens when we feel stressed, since we do not have the energy to prepare a healthy homemade dinner.

For these reasons, we recommend that you get eight hours of sleep every night, and that you enjoy pleasant activities throughout your daily routine. You could spend half an hour each day reading while you sip a fruit juice or herbal tea. Treat yourself to an immersion bath, take a walk to the park or beach, meditate, or practice tai chi. The options are endless!

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.