Rules for melting belly fat

In order to get rid of belly fat, which is one of the biggest problems faced by those who care about their physique, you need to follow the rules of melting belly fat.

Rules for melting belly fat

Especially the fats located in the belly area are quite stubborn and require extra effort to melt. Experts state that there are some indispensable rules that those who want to get rid of belly fat must follow.

How to melt belly fat?

Those who want to reach their weight loss goal should not neglect proper nutrition and regular exercise. All these are very useful in reaching the desired weight goal. However, all these efforts and studies may not be enough to eliminate the fat around your waist and belly area. This means that you are missing something.

When some methods and rules recommended by experts are applied regularly, there will be no trace of fat that settles around the belly and creates an undesirable appearance.

Golden rules for melting belly fat

Here are the golden rules recommended by experts and necessary to melt belly fat.

fiber diet

Take an objective look at your diet and the weight that appears on the scale. The reason for your protruding belly may not be fat, but air filling your digestive system. You should consume 25 to 30 grams of fiber per day. If you don’t eat enough fiber, the constipation you experience can lead to bloating.

In addition, consuming excessive fiber foods or eating gas-producing foods such as broccoli, apples, beans can cause your belly to bulge. Nutritionists recommend consuming blueberries. You can include this fruit, which has been proven to melt belly fat, into your yogurt and salad.

interval training

Studies show that incorporating interval exercise into your cardio workout is effective at losing belly fat. Whether you choose running, cycling or swimming, do a mix of interval training in the form of acceleration, brisk and climbing for 10 to 60 seconds during the exercise.

The principle of high-intensity interval training involves reaching maximum speed in the exercise followed by a short rest. Many endurance exercises, walking, running, climbing stairs, are performed at an effort level of 5-6 when scaled from 0-10. High-intensity exercises, on the other hand, take place at an intensity of 7 or higher. It can be as short as 8-10 seconds or as long as 5 minutes.

It generally lasts between 3 minutes and 30 seconds. High-intensity speed intervals will be shorter, and rest intervals will be equal to or longer than the speed interval. For example; In cycling exercise, you can apply a program that includes 5 minutes of warm-up, 3-4 times repeated speed and rest intervals, and then ends with a cool-down period.

strength training

Simple sit-ups are effective at toning your abs but only target the abs. Combine all-body exercises such as push-ups, core exercises with the ball.

Even simply standing on one leg aims to strengthen the core (abdomen and waist). Strengthening the core of your torso increases your stamina as well as keeping your posture straight.