Get rid of the belly in 20 days.. If you are tired of a big belly and fat, you can slim your belly and get fit in 20 days through 20 very simple and easy ways. One of the concerns of women and men who love fitness is losing belly and sides and burning fat. Eating healthy food, avoiding fats and foods that cause obesity, and practicing some sports will help you avoid local obesity, especially abdominal obesity.
Simple ways to get rid of the rumen in 20 days
There are principles and recommendations to achieve rapid abdominal slimming, and by following these principles you can get rid of belly fat very quickly and easily and lose weight. In this article, we have provided you with important tips to lose weight and lose weight quickly.
Write down a weight loss goal
What is your goal of losing weight? Do you want to lose weight in general or is it just important to slim your stomach? We suggest that you write your goals down on a piece of paper so that you are motivated enough to lose weight by seeing your goals.
Burn more calories than you consume
To lose weight, you must reduce the amount of calories you eat and burn calories by exercising and walking to lose weight. Burn stored fat by consuming fewer calories and using more energy, as walking for an hour a day at 5 kilometers per hour burns about 145 calories.
Reduce your food intake
In order to lose weight and get rid of belly fat, you should reduce the amount of food you eat and eat it in small plates. Remove oil and fat from your food and don’t use dressing when eating salads.
It is also best to eat slowly and wait 20 minutes after eating to make sure you are full. If you eat in a restaurant, eat half of your food at home and never overeat.
Do these simple things to lose weight
- To lose weight, park farther from where you want to go and walk.
- Use a bicycle to move around the city.
- Use the stairs instead of the elevator or escalator.
- Walk after meals.
- Get up from behind your desk to do some activity.
- Do fun activities such as nature walks, dancing and playing with your child.
- Eat more fiber.
Eating foods with more fiber will keep us feeling full for a long time. These foods cleanse the body and lower cholesterol levels.
eat slowly
Never eat in a rush. Eating slowly will make your mind feel full sooner and you won’t want to eat a lot.
Chew your food well
Chewing more foods helps improve digestion and the absorption of nutrients in the body. It will make you understand the taste of food better.
eat spicy food
Consuming spicy foods increases your body’s metabolism and makes you burn more fat and calories and lose weight.
don’t starve
A basic diet is a diet in which a person does not remain hungry. If you are on a diet where you do not eat anything for a long time and remain hungry, your body thinks it is in a state of starvation, so it stores calories and does not burn them.
Eat by 7:30 pm
Eating hours play a big role in fitness. If you eat dinner late and fall asleep immediately afterwards, you will have digestive issues and your food will not be digested, thus your weight loss plan will be disrupted.
reduce your stress
Stress causes an overproduction of hormones in the body, which leads to disruption of eating habits and an increase in the desire to eat sweet or salty foods.
sleep the necessary time
Lack of sleep leads to an increase in the stress hormone in the body, accumulation of belly fat and a decrease in the level of the hormone leptin (appetite control) and will make a person tend to eat unhealthy foods such as cakes, sweets and chips. , etc.
Secrets of nutrition and diet to lose belly
Do not consume sugar
Use leaf sugar instead of sugar to control diabetes and reduce blood sugar, these natural, zero-calorie ingredients are available in all stores.
Avoid fried foods
Instead of eating fried foods that contain a lot of calories and fat and cause obesity, use boiled or steamed foods to achieve significant weight loss.
Do not drink alcohol
Consumption of alcohol due to its high sugar content adds unnecessary calories to the body and disrupts the exercise program after consuming it.
Eat enough fruits and vegetables
The basic food plan for weight loss is one that contains fruits and vegetables. Fruits and vegetables, in addition to containing a lot of vitamins, contain a lot of fiber and are very low in calories, so they are very beneficial for weight loss.
Try to eat salad before lunch or dinner to satisfy your hunger and eat less. At night, have a big bowl of vegetable salad with a low-calorie meal, and be sure to eat fruit during the day.
Cut back on salty foods
Salt causes water retention in the body and bloating of your stomach, so in your weight loss diet, avoid salt and salty foods like pickled cucumbers, lentil bread, snacks, etc.
Use brown rice
Brown rice contains more fiber and fewer calories, which keeps you feeling full for a long time. Brown rice is rich in bran and lowers cholesterol levels.
Eat oatmeal
Eating oatmeal for breakfast will give you energy until lunchtime, and you won’t want to eat high-calorie foods. As a result, the metabolic rate of the body will increase and you will lose weight.
Loose
The proteins and unsaturated fats in almonds fight hunger and have satiety properties, so many people lose weight and lose belly fat by eating almonds.
especially
Lettuce contains a lot of fiber and water, which makes you feel full.
Fol
Because they are high in fiber and protein, beans make you feel so full that you don’t need to eat other foods.
ice tea
Instead of high-calorie beverages like soda and sweets, drink iced tea so that calories and fats are reduced in the long run.
Apple cider vinegar
By stimulating a fat-burning enzyme, apple cider vinegar regulates blood sugar levels and reduces feelings of hunger and satiety.
cinnamon
Cinnamon has a warm nature and is useful for people with cold moods for losing weight because it increases the body’s metabolism and burns fats. You can use cinnamon instead of sugar.
Water
To lose weight, always drink water, because water reduces appetite, increases metabolic rate, and cleanses the body, so always drink 8 glasses of water a day and be sure to drink cold water before meals so that the body burns more calories. Warm up, burn and lose weight.
nuts
Nuts contain a lot of fiber and omega-3 fatty acids, which reduce blood cholesterol and reduce weight.
Sesame
Sesame has a warm nature and causes fat burning.
Hell
Cardamom causes slimming and weight loss because it burns fat.
carnation wood
Clove has a positive effect on weight loss, so replace it with harmful foods.
Turmeric
Use turmeric to improve health and increase the absorption and digestion of fats.
black bean
The black bean has many properties for burning belly and side fat, so do not neglect it.
Playing sports
You must exercise at least 3 times a week to lose belly fat. Aerobic sports such as swimming, cycling, running, walking, rope skipping, etc. have a significant impact on weight loss. To effectively reduce belly fat, do moderate-intensity aerobic activities three to five times a week, each time for 30 minutes in the morning before breakfast.
Burn 3500 calories
To lose half a kilo of body fat, you need to burn 3,500 calories, which means reducing the amount of calories you eat by 500 calories per week.