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10 ways to lose abdominal area quickly

abdominal area is very annoying for men and women alike.

 It makes you look bad in clothes, reduces your confidence in yourself, and may attract attention and cause mockery from your colleagues. 

Who among us does not like to wear a flat belly shirt or T-shirt without a big ball sticking out of the pants sagging psychologically so painfully.

10 ways to lose abdominal area quickly


And abdominal area fat does not affect your appearance only, but behind this belly fat is visceral fat that reduces insulin sensitivity and causes diabetes and increases the risk of heart disease, high blood pressure, arteriosclerosis and cancer.
 
in addition to men suffering from erectile dysfunction.

What are the causes of the emergence of the abdominal area?

The issue is not complicated, you gained these fats due to inactivity and wrong eating habits (fast food, sweets, fatty cooking ... etc). 

Every day you eat more calories than you need, these extra calories are stored in abdominal area.

 Genetics plays a big role in where these abdominal area

It is common for men to store fat in the abdominal area(the body of an apple)

and for women to store fat in the buttocks and thighs (body of the pear).

I know that you have read a lot that the cause of abdominal area is drinking water while eating, drinking cola, eating before bed, weak stomach muscles, sleeping after eating, or sleeping on the stomach.

All of these reasons are nonsense, for which there is no support or scientific evidence. 

An abdominal area is a fatty buildup due to excess calories and inactivity. Therefore, in order to abdominal area fat very quickly, you must reduce your fat percentage to 10% for men and less than 20% for women.

If you want to calculate your fat percentage, you can easily calculate it at your home using a meter by using the body fat percentage calculator.

Is it possible to get rid of abdominal area in a week or two?


I always prefer a quick fat loss because it motivates the obese person to commit.

 When a fat person sees his weight drop quickly every week, and he sees his clothes expanding, he is stimulated to work and effort, and he is not frustrated or out of the health system.

For these reasons, I am writing you today 20 tips to help you lose abdominal area as quickly as possible.

 And I made sure that the recipes and tips were easy to understand and apply.

Contents of the article

-Abdominal slimming diet

-rumen slimming exercises

-Increased non-athletic movement activity

-Slimming and fat burning herbs

-Cardio or Aerobic

-Increase drinking water

-Increase vegetables and fiber

-Eat omega-3s

-Drink green tea daily

-Get enough sleep


Abdominal slimming diet


Abdominal slimming diet


Abdominal slimming diet

As I mentioned earlier, an increase in the size of the rumen is due to excessive food and the accumulation of extra calories in the fat stores. In order to burn rumen fat completely, you have to reduce the amount of calories you eat so that the body consumes the caloric deficit from the stores of rumen fat. I will give you more than one method for a healthy, easy-to-apply diet.


- 5 Diet Without Dieting: This article contains 5 easy-to-follow systems without calculating calories or food weight. Very suitable and effective for beginners level.


- The warrior diet for weight loss: This diet also does not require weight for food or calculation of calories. - A harsh diet to lose the belly: This article contains a sample of a harsh diet to lose the abdomen, 1200 calories for those who want the fastest possible results. - Models for caloric diet: If you prefer to count calories so that you have flexibility and eat what you like without deprivation or starvation, you can follow dozens of diets designed by trainees with me. And to make things even simpler for you, this is a sample diet of 1500 calories, which you can switch to via the food calorie calculator.


rumen slimming exercises

rumen slimming exercises



The best programs to lose rumen are iron exercises, not cardio or aerobic! Let me tell you why, because muscle is an active tissue that consumes calories throughout the day even while you sleep. The more muscle you have, the more energy and calories you consume, and the lower your body fat will be. The problem is that you have tried harsh, low-protein diets before that have worn down your muscles and decreased your metabolism. This may cause your weight to stabilize and make it difficult to lose belly fat. I wrote an article detailing the importance of iron exercises for slimming. There is also an article explaining the difference between the metabolic rate of those who exercise with iron and those who do not. Iron exercises not only help you burn belly fat, but also have several benefits.


Increased non-athletic movement activity


Increased non-athletic movement activity


What is non-athletic movement activity? It is a large part of your daily calorie energy needs. It is non-sporting activity such as walking, shopping, climbing stairs, housework, your movement at work and the bank, etc. I wrote a detailed article about him, "How to Turn Your Body into a Fat Burning Furnace". You can burn 500 to 1,000 extra calories per day by simply changing your habits and behaviors.


Slimming and fat burning herbs


Slimming and fat burning herbs



The internet is disgusting and misleading with recipes to melt belly fat, ginger, cinnamon, lemon, honey, herbs on an empty stomach, etc. How do you distinguish between effective and ineffective recipes? Every website has a different recipe, and they all record results. Here, we must refer to science and research. Many scientific experiments were conducted on all kinds of herbs and recipes. I have written a detailed article on “Slimming Recipes and Mixes” research in case you want to know the effective and ineffective recipes.


Effective mixtures to lose rumen (with scientific sources for confirmation), are.

Apple cider vinegar


Apple cider vinegar


Eating a tablespoon of apple cider vinegar before meals increases insulin sensitivity and slows the secretion of glucose into the blood (source).


Eating a tablespoon of apple cider vinegar before bed reduces the level of blood sugar in the morning by 4% (source)
Consuming apple cider vinegar daily before meals increases the overall rate of slimming (source).


To learn about the benefits of cinnamon, cumin, ginger, lemon, etc. Read the article "Recipes and mixes for slimming". Do not fall victim to a website that writes about a recipe and mixture without evidence or knowledge. All of them quoted from each other and the words of housewives on the forums.


 Cardio or Aerobic


Cardio or Aerobic


Cardio or aerobic is a good fat burning tool, but it isn't necessary. You can dispense with it and be satisfied with iron and diet exercises and increase non-athletic movement activity, but of course aerobic has great benefits for health and strengthening the heart. You can just walk a brisk 30 minutes a day. And in case you have difficulty leaving the house, this is a home program to lose the rumen, but if you are in high physical fitness you can try HIIT exercises.


Increase drinking water

Increase drinking water



Drinking water before, during or after meals fills the stomach and increases satiety and makes you lose belly fat even without dieting because you will automatically eat less food and calories. I know that there is a common myth that drinking water while eating causes rumen, but this is not true and is not based on knowledge. I wrote this in the article “Drinking water while eating” On the contrary, drinking water while eating facilitates the digestion process because digestion needs many fluids. You can read the benefits of water while dieting in the article "Water Diet"


Increase vegetables and fiber


Increase vegetables and fiber



Vegetables and fibers fill the stomach and increase satiety, and thus you eat fewer calories and lose belly fat, as shown in the picture.


I know that many do not like vegetables, so I start learning new salad recipes and ways to prepare a new vegetable dish. Search on Google for roasted carrots and cauliflower rice, and learn this chicken Caesar salad recipe.


Did you know that increasing vegetables "reduces premature death by 31%"


Eat omega-3s


Eat omega-3s


Omega-3 is an essential fatty acid that the body cannot synthesize inside it, and it must be obtained from an outside source: food, such as cold-water fish, tuna and sardines, mackerel and anchovies, or from omega-3 pills that have many benefits for losing stomachs. There is a study that found that consuming fish oil daily for 3 months led to a greater fat loss by 22% (source). Another study found that taking fish oil for 8 weeks increased the rate of protein synthesis, thus increasing the rate of muscle building (source). The dose of omega-3 is 1000 to 1500 mg EPA + DHA daily (more if you are prone to heart disease). On the omega-3 package, you will find the EPA + DHA concentrate per capsule.


Drink green tea daily


Drink green tea daily


I wrote a detailed article "Green Tea for Weight Loss". Green tea contains substances called catechins, especially EGCG. There are several studies that have found that drinking green tea daily or taking green tea pills reduces body fat. For example, this study found that consuming green tea daily for 12 weeks reduced belly fat, body mass index, and bad cholesterol. I recommend drinking 3 to 5 cups of green tea daily. And remember not to go overboard with green tea pills and not to take more than the required dosage so as not to cause liver damage. I wrote this in the article "Damage to green tea beans on the liver.


Get enough sleep


Get enough sleep


You should sleep at least 6-7 hours a day, and not be exhausted, depressed, sleepy throughout the day, weakened immunity, impotence, and be prone to heart disease, cancer and diabetes. Lack of sleep does not only cause organic diseases, but also causes weight gain.


Lack of sleep significantly reduces your energy, and thus the body compensates for the lack of this energy by increasing your appetite until it forces you to eat sugars to compensate for the energy deficit, and thus lack of sleep is significantly linked to obesity.


Be sure to stay away from electronic devices two or three hours before you sleep, because electronic devices emit blue light that causes insomnia. And be sure to sleep in quiet conditions with low lighting. And if you have insomnia or poor sleep quality, you can take a melatonin supplement.


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