A fat located in the abdominal region It can be a significant challenge for those looking to lose weight.
Although many people can lose weight, shedding extra pounds can be especially difficult.
There is no way to specifically target fat loss to this area of the body, but adopting a balanced diet can help reduce belly fat.
The central point is to create a calorie deficit, that is, consume fewer calories than you burn, while maintaining healthy habits.
1. Protein at every meal
Experts highlight the importance of having protein in every meal. In addition to contributing to muscle building, protein is beneficial for flaccidity, hair, skin and nails.
Protein also provides greater satiety and has a thermogenic effect, which means that the body uses more calories to digest it, helping with the weight loss process.
2. Pay attention to legumes
Legumes are recommended by nutritionists as a source of vitamins, minerals and fiberwhich increase the volume of the dish without increasing the caloric density.
This promotes satiety and provides essential nutrients, making it an effective diet strategy to flatten your belly.
3. Choose foods that are rich in tryptophan
Health professionals emphasize the importance of tryptophan, an amino acid essential that helps in the synthesis of serotonin, a neurotransmitter linked to mood and the desire for sweets.
Foods like eggs, banana, cocoa, oilseeds and seafood are recommendedespecially during PMS, to reduce the desire to consume sweets.
4. Invest in good carbohydrates
You carbohydrates They are allies, as long as they are chosen strategically. Complex carbohydrates, such as sweet potato, baroa potato, yam and whole grain pasta, are indicated to improve cognitive and physical performance. They can be included in pre-workout.
5. Dinner until 8pm
It is recommended to have dinner before 8pm to allow for good digestion before bed.
Consuming carbohydrates too late interferes with the production of melatonin, a sleep hormone, affecting sleep quality and causing hormonal imbalances that can lead to cravings for sweets and poor performance in training.
With information from the Terra portal
