07 tips to follow when you want to get rid of belly fat fast Belly fat melts thanks to endurance sports, cladding and a balanced diet. Endurance sports, sheathing and targeted nutrition ... A few rules must be observed when you want to say goodbye to belly fat. Follow the guide. No need to do series of 50 abs every two days to eradicate that pretty mat of fat that covers the belly. First because you risk leaving your lower back, second because the movement is ineffective. The key to carrying out the project is a solid and subtle strategy based on the association of good sports and a balanced diet . Follow the guide.

1. Seven tips to follow when you want to get rid of
belly fat
MITTY CONNECT Follow
Jul 27 · 5 min read
Seven tips to follow when you want to get rid of belly fat
Belly fat melts thanks to endurance sports, cladding and a balanced diet.
Endurance sports, sheathing and targeted nutrition … A few rules must be
observed when you want to say goodbye to belly fat. Follow the guide.
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2. No need to do series of 50 abs every two days to eradicate that pretty mat of fat that
covers the belly. First because you risk leaving your lower back, second because the
movement is ineffective. The key to carrying out the project is a solid and subtle
strategy based on the association of good sports and a balanced diet . Follow the
guide.
Tuck in your stomach all day
It may sound silly and restrictive, but the basic rule is body awareness, before any
sports and food routine. “Whether you are at work or at home, it is essential to force
yourself to tuck your stomach in all day, as if the navel was sucked into the spine,”
says Karine Hellebuyck, sports coach in Paris. The body is linked to the mind, we will
thus benefit from better energy and the muscles will begin to tone up, ”concludes
the coach.
To read also » Should we do sit-ups every day for this to be seen?
Get moving
“ The fat begins to melt from the moment you simply start moving as much as
possible”, informs Christophe Boulanger, sports coach in Bordeaux and specializing
in running. The reason is simple: “We store fat in part because the body does not
spend what we give it, which can be too sweet or too fatty”, adds Brigitte Barthe,
food education advisor. The main thing is to adopt simple but effective habits: prefer
the stairs to the elevators, shorten your journey by public transport to finish on
foot, or even get up regularly from your chair when working seated all day.
Learn to eat again
Any sport activity will be ineffective if a varied and balanced diet does not follow the
process.
Among other causes (stress, healthy lifestyle, sedentary lifestyle, interplay of
hormones or even disturbed intestinal flora ), “fat often comes from a behavioral
problem which in turn leads to poor food intake, in other words an unbalanced diet.
Bad reflexes, such as eating industrial foods that are too fatty or too sweet, also
promote the appearance of fat, ”recalls Deborah Ohana, dietitian and sports
nutritionist . “Usually the food is mostly of poor quality. We can therefore start by
replacing animal proteins with vegetables , and use olive oil rather than butter, for
example, ”adds Brigitte Barthe.

3. Long before thinking about “diet”, the most important thing is to listen to your
hunger and feeling of fullness, to “differentiate what the head and body offer”, says
the dietician. Then, in parallel with a sporting activity, we reduce fats and sugars
and we ban those of industrial origin. Deborah Ohana is categorical: “The main
thing is to ensure that you eat the most balanced meals possible with proteins,
starches (depending on your hunger), vegetables, a portion of fruit and a source of
calcium. No need to calculate everything, everything is obviously balanced over a
week ”.
Avoid weight training and prefer cardio
Contact with cold water allows the body to consume more energy
No need to stick to a set of 50 crunch abs every morning. Coach Christophe
Boulanger explains: “When you start the process and want to ‘attack fat’, you have
to avoid so-called ‘mass gain’ sports. Unless you follow the exercises quickly with
little recovery between each, we will not work on endurance and we will therefore
not draw on fat ”. If cardio allows you to burn more calories, it is because it makes
the body work in what is called the “target zone”. The coach explains: “It is between
120 and 150 beats / minute depending on age. The cardiovascular system then
reaches the optimal heart rate to draw on sugars and fats ”.
Don’t do sit-ups
The exercise is obviously interesting for toning part of the abdominal area, but it is
advisable to practice it when the body has already gained muscles and not at the
beginning of the recovery in hand. “The traditional” crunch “(bust raises) will push
the organs down. You first have to tone up in depth by focusing on the transverse,
”says coach Karine Hellebuyck. To do this, we opt in addition to other sheathing
exercises , for reverse crunches that mobilize the part below the navel. On the back,
legs bent, heels to buttocks. We lift our feet to bring the lower back and the bent
legs towards you, while breathing. We lower them to put our feet inhaling.
Combine endurance and muscle building
To melt the fat stored in the belly, nothing better than the combination of
endurance sports, such as running, and muscle building circuit.
To melt the fat stored in the belly , we combine endurance and muscle building
circuit. Still according to Christophe Boulanger, running can be an activity of choice
to ensure the cardio component. For maximum efficiency and physical progress, we

4. start with three races per week. Boxing lessons, brisk walking (6 km / h, to do in
sneakers as if you were in a hurry) or swimming are also very effective. “Contact
with water, which is slightly cold, allows the body to consume more energy. The
water also offers a permanent draining massage. For results, we alternate on-site
aquafitness exercises with two or three lengths. We bet on sessions of 30 to 40
minutes minimum, ”advises the coach. When returning from these endurance
sessions, we complete with a muscle strengthening circuit, in particular sheathing
exercises or skipping rope sessions, by performing 30 jumps, repeated 10 times.
Focus on consistency
The body will obviously become habituated to the effort in the event of a stop or
irregularity, especially if the diet does not follow. To stop seeing the fat being chased
away, you obviously have to stay true to your goals. To do this, once the results are
there, you adapt the practice to your rhythm. “Nothing prevents some (s) from
going for a run once or twice a week for half an hour and performing in parallel
their 15-minute circuit each day,” says Karine Hellebuyck.
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