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| America Tik |
A flat belly isn’t just about looking good, it’s about your
health too. If you have belly fat, it can raise your risk of heart disease and
stroke by as much as 50%! To reduce your waistline and keep yourself healthy,
follow this foolproof plan that anyone can follow in just 7 days.
Day 1: Start with a Sauna Suit
Most fitness experts will agree that there are two universal
exercises you can do to shrink your waistline - eating less and exercising
more. There are numerous ways in our hectic, fast-paced world of modern life to
cut calories from your diet. Exercise is another important factor in shrinking
your waistline. One thing that should be noted is that it is essential not just
for weight loss but also health reasons, so taking care of this at the
beginning stages of making lifestyle changes is beneficial. It's recommended
that the first few days start with small increments in healthy exercise
(walking) and cutting back on added sugars and processed foods. Cutting back on
these type of foods makes it easier for the body to burn fat cells and gives
you the ability to trim inches off your waist.
Day 2: Cut Out Carbs
Cutting carbs can reduce your belly fat in as little as
seven days. All you have to do is eliminate simple sugars and starches, such as
pasta and rice. You may also want to cut out fruit, but this will depend on
your personal preference. If you're still hungry after cutting carbs, try
eating more vegetables or healthy fats like avocado or coconut oil.
Day 3: Eat More Fiber
Fiber helps regulate your bowel movements, which can reduce constipation and keep you feeling fuller longer. The American Dietetic Association recommends that women should consume 25-30 grams of fiber per day. Here are some good sources of fiber:
- Bran cereal (1 cup)
- Raisins (1/2 cup)
- Peach (1 medium)
Day 4: Do Cardio for 30 Minutes
Cardio is the best way to burn calories and lose weight, but
it can be tough to find the time. If you're looking for an easy solution, try
our 30-minute workout. It's challenging and fast-paced, so expect to break out
in a sweat! You'll need just two pieces of equipment for this routine: a mat
and two sets of dumbbells (three pounds per hand).
The workout kicks off with some high knees followed by
mountain climbers on your hands and feet. Keep alternating exercises from
there, repeating each one for 45 seconds at a time before moving on to the next
one. Every five minutes or so, take three minutes of cardio rest by doing
jumping jacks or running in place until you feel ready to start again.
Day 5: Use Apple Cider Vinegar
Cider vinegar is made from apple cider, so it's no surprise
that it's loaded with essential nutrients for weight loss. It contains pectin,
which helps keep you feeling full and satisfied; malic acid, which helps slow
the rate at which your body turns food into fat; and acetic acid, which helps
prevent bloating by breaking down water molecules in your system.
One teaspoon of apple cider vinegar in a glass of water
before meals can help you lose weight by curbing hunger pangs and making you
feel fuller faster.
Day 6: Eat Smaller Meals
Eating more often might seem like the opposite of what you
should do, but it's actually beneficial to your metabolism. If you're eating
less than three meals per day, your body starts storing calories as fat instead
of burning them off. That can be especially true for people who work desk jobs
and don't have time or energy for lunch or dinner. The key is to eat smaller
portions at every meal—try filling up on veggies with salsa and guacamole,
which will fill you up without being too heavy or greasy.
Day 7: Get Plenty of Sleep
One of the best ways to get rid of belly fat is by getting
plenty of sleep. Studies have shown that people who suffer from insomnia or who
only get an average of five hours of sleep per night are more likely to gain
weight than those who get eight hours. In fact, it was found that those who
slept less than five hours each night had a 15% higher chance of being obese
compared with those who slept for at least seven hours. This is because when
you don't get enough sleep your body may be trying to make up for lost time by
overeating and storing extra calories as fat. Get eight hours tonight!
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