Do you want to quickly lose belly fat but don’t know how to do it? The internet is full of training plans and dietary advice for men and women that are designed to help you lose weight, but it’s really crucial to follow a few simple tips. Check how to lose your stomach by introducing the necessary eating and training habits into your life.

Interval method

Contrary to appearances, this interval training is the best method for reducing belly fat. Intervals, i.e. performing high-intensity exercises, alternately with a short rest break, lead to greater release of growth hormone, which is mainly responsible for reducing body fat and building muscle. What’s more, it has been proven that interval training has a positive effect on the hypothalamic-pituitary-adrenal axis, which manages the level of hormones in our body.

Remember not to overdo the number of crunches, because this extreme can only emphasize your belly too much, and not help you lose excess fat from around it.

Drink the right amount of water

Do you want to lose belly fat? Just drink water! It is assumed that we should drink about 8 glasses a day, or about 2 liters of liquid. However, there is a fairly important exception to this rule. If you eat more, you also need to provide more water. With a 2500 kcal diet you should drink 2.5 liters of water a day.

Night regeneration

Another issue that should not be forgotten, and unfortunately often happens, is regeneration. Too little sleep is correlated with high body fat, especially around the abdomen. Lack of sleep or its poor quality leads to a change in circadian rhythm, which results in hormone disorders. When your circadian rhythm is disturbed, your body does not produce enough growth hormone, which stimulates muscle, bone and cartilage growth. It also strengthens the process of converting body fat into free fatty acids that circulate in the blood and are used as a source of energy.

Eat a lot of vegetables

Vegetables and fruits help to lose belly because they have large amounts of water, are low in calories and easily digestible, contain a lot of fiber and saturate the stomach. Thanks to this, you are less likely to get hungry and feel like something fattening. However, remember that some vegetables can cause flatulence, e.g. legumes.

Limit unhealthy food

Sweet drinks are a calorie bomb that you often won’t even feel. In a small can of such a drink there can be even 8 teaspoons of sugar! In addition, if it is a carbonated drink, the more it can cause bloating and increase the volume of the stomach. Sweets often contain harmful glucose-fructose syrup, which even more than white sugar causes fat deposits. A large amount of salt in the diet retains water in the body, which causes swelling, especially around the abdomen, and sudden weight gain. That is why it is worth limiting or completely eliminating salty snacks. In addition, chips are simple carbohydrates in a pure form and a large amount of saturated fat, which accumulate in the form of fat on the belly.