¿Cómo eliminar la grasa abdominal? 5 consejos importantes para llegar hasta allí

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Algunos dicen que la grasa abdominal es la más difícil de eliminar. Desafortunadamente, no podemos elegir de qué parte del cuerpo la grasa desaparecerá primero. Entonces, ¿cómo se elimina la grasa abdominal? Con una buena dieta y un plan de ejercicio, así como compromiso y determinación, no hay nada imposible. Aprenda más en este artículo.

Consejos para eliminar la grasa abdominal

El vientre es una de las zonas con mayor tendencia a acumular grasa debido al sedentarismo y a la mala alimentación. Para tener una barriga recta y una «bofetada» como la que vemos en el mundo del fitness, es necesario para ejercitar y cambiar nuestros hábitos.

Lo principal para perder peso y grasa es alcanzar un déficit calórico, consumiendo menos calorías en la dieta que las que gastamos en actividades y ejercicios diarios. La disciplina, el esfuerzo y la constancia traen muchos resultados, hasta que finalmente se elimina la grasa abdominal, que es tan «rebelde» y terca. Siga estos parámetros y consejos para lograr su objetivo:

1. Beba agua con limón con el estómago vacío

Tan pronto como se levante, llene un vaso con agua fría o tibia y añada unas gotas de jugo de limón . Beba antes del desayuno para purificar el cuerpo y ayudar a vaciar el intestino.

La hinchazón del vientre a menudo se debe a la falta de evacuaciones intestinales diarias. Por lo tanto, también recomendamos que aumente el consumo de fibra, incluyendo nueces, cereales integrales – por ejemplo, avena – y frutas (incluyendo manzana, pera y ciruela).

Mira también:   Subir escaleras: un desafiante ejercicio de 15 minutos

2. Haga abdominales

Son ejercicios que son más que necesarios para agrietar el vientre, ya que trabajan precisamente los músculos de esta zona. Las opciones son infinitas, pero puede empezar con lo básico y aumentar las repeticiones o incluso poner un disco en su vientre o algunos pesos en sus tobillos.

Y, por supuesto, no podemos dejar fuera el popular tablero. Este ejercicio isométrico es uno de los más recomendados para someterse a una cirugía estética de abdomen. Puede hacerlo en un colchón, en la arena o con los pies unidos a una cuerda TRX. Lo importante es que mantengas tu posición con el núcleo tensado mientras te aferras.

Los músculos pueden estar escondidos detrás de la grasa corporal, pero mientras usted pierde peso gradualmente, también puede desarrollar músculos, los cuales serán definidos con el tiempo. La paciencia es la clave, los resultados no aparecen de la noche a la mañana!

3. No omita comidas

Si pensabas que la respuesta a cómo eliminar la grasa abdominal era dejar de comer…. ¡siempre has estado muy equivocado! El desayuno es esencial y nunca debe ser ignorado. Existe la falsa creencia de que dejar de comer es la mejor manera de perder peso, sin embargo, no se trata de ayunar, sino de comer alimentos saludables.

Una restricción calórica muy grande conduce a una disminución del metabolismo y, por lo tanto, los resultados rápidos no se mantienen, lo que hace que la persona recupere peso después. El famoso «despacio y siempre» es la mejor opción para perder grasa.

Ta para las cuatro comidas principales – desayuno, almuerzo, merienda y cena – ya que las meriendas de media mañana y media tarde son «sagradas». Incluya más caldos de verduras, ensaladas frescas, yogures y frutas en su dieta.

Mira también:   6 ejercicios de Pilates que marcarán la diferencia

No consumir refrescos, harina blanca o azúcar. En cuanto a las frituras y salchichas, déjelas para una ocasión especial. Y para el café, mejor puro y sin endulzar y como máximo una taza al día.

4. Haga ejercicios aeróbicos

Dentro de este amplio grupo de ejercicios que nos ayudan a eliminar la grasa abdominal, podemos encontrar decenas de opciones: ciclismo, natación, carrera, marcha, baile, zombi, boxeo, crossfit, elíptica o escalada en el gimnasio…. Y la lista continúa.

Si no tienes mucho tiempo libre, también puedes entrenar durante el día. Por ejemplo, elija ir a trabajar desde bicicleta , subir las escaleras y no el ascensor, hacer sentadillas o lavabos mientras habla por teléfono…. ¡Incluso puede hacer ejercicio mientras limpia su casa! Todo esto aumentará su gasto calórico.

5. Descanse bien y relájese

Es posible que no lo crea, pero el insomnio y el estrés son dos de las causas de la acumulación de grasa en el abdomen. Por supuesto, la vida sedentaria también colabora, sus consecuencias son desastrosas para el cuerpo en general.

Si no duermes bien, tu cuerpo permanece en un estado de alerta constante, y cuando eso sucede, tienes más deseos de comer alimentos azucarados y grasos, más hormonas de estrés en el torrente sanguíneo y, en consecuencia, una mayor acumulación de lo que comes en forma de grasa.

En ese estado, la mente no escogerá alimentos saludables, pero escogerá la mierda. Lo mismo sucede cuando estamos estresados, porque no tenemos la energía para preparar una cena más sana y casera.

Por lo tanto, le recomendamos que duerma ocho horas por noche y realice actividades placenteras en medio de la rutina. Puedes pasar media hora al día leyendo mientras tomas un jugo o té de hierbas; tomando un baño de inmersión; dando un paseo en el parque o en la playa; meditando o haciendo yoga…. ¡Las opciones son muchas!

Mira también:   Las mejores aplicaciones para entrenar en el gimnasio

Ahora que sabes cómo eliminar la grasa abdominal… ¡vamos a trabajar!

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