15 Tips to Lose Weight Quickly and Flatten Your Belly

Some tips for losing weight faster and flattening your belly include exercising regularly, creating a calorie deficit, and eating slowly. These practices help to boost metabolism and control hunger throughout the day, promoting weight loss.

Additionally, it's important to prioritize fiber-rich foods like legumes, fruits, vegetables, and whole grains. These foods take longer to digest in the stomach, helping to control hunger throughout the day.

To lose weight and flatten your belly in a healthy way, it's advisable to consult a nutritionist for a complete nutritional assessment and to plan a meal plan tailored to each individual's nutritional needs.

15 Tips to Lose Weight Quickly and Healthily

Chew Slowly

Chewing food thoroughly helps to lose weight and flatten your belly because it increases meal duration, causing the stomach to signal to the brain that the body doesn't need more food, increasing satiety, and reducing the amount of food consumed in meals.

To achieve this, it's advisable to always eat meals at the table and avoid distractions like watching TV, using your phone, or tablet, for example. Additionally, resting utensils on the plate between bites also helps to slow down chewing.

Create a Calorie Deficit

To lose weight faster, it's advisable to create a calorie deficit, where the number of calories consumed in a diet is lower than the calories burned per day. This causes the body to use fat reserves as an energy source, favoring weight loss.

To create a calorie deficit, you should reduce calorie intake and prioritize natural and healthy foods like fruits, vegetables, whole grains, lean proteins, and legumes, for example.

Drink Plenty of Water

Drinking plenty of water throughout the day helps to lose weight and flatten your belly because it occupies space in the stomach, prolonging satiety and reducing the desire to eat.

The recommended amount of water per day is between 1.5 and 3 liters per day, varying according to factors such as weight, age, and physical activity.

For people who have difficulty drinking plain water, they can drink unsweetened teas or flavored waters with ginger, mint, or lemon.

Exercise Regularly

Exercising for 150 to 200 minutes, at least 3 times a week, is essential for losing weight and flattening your belly. This is because physical exercise speeds up metabolism, stimulating the breakdown of body fat.

Physical exercises should be of moderate to high intensity and should include aerobic activities like dancing, running, swimming, and cycling, as well as resistance exercises like weightlifting, calisthenics, and GAP.

Eat Lean Proteins

Eating lean proteins at every meal, such as tofu, eggs, beans, and chicken, helps to lose weight faster and flatten your belly because these foods increase the release of the peptide hormone, which promotes satiety, reducing hunger and facilitating weight loss.

Thus, you can include 2 eggs, 1 small chicken fillet, 1 small ladle of beans, or 1 medium fish fillet in lunch or dinner, and 1 unsweetened natural yogurt for breakfast or snacks, for example.

Avoid Ultra-Processed Foods

To lose weight and flatten your belly, you should avoid consuming ultra-processed foods. This is because these foods are usually rich in sugar and/or fat, nutrients that stimulate appetite and increase calorie intake, making weight loss difficult.

Some ultra-processed foods to be avoided are packaged snacks, ice cream, breakfast cereals, soda, and pizza.

Eat Fiber-Rich Foods

Eating fiber-rich foods at every meal, such as brown rice, whole grain bread, apple, lettuce, pumpkin, and tomato, helps to lose weight and flatten your belly.

This happens because fibers form a gel-like substance in the stomach, increasing the digestion time of food, prolonging satiety throughout the day, and reducing food intake.

Follow a Low Carb Diet

The low carb diet helps to lose weight quickly and flatten your belly, as it is a dietary style where carbohydrate-rich foods like bread, pasta, and tapioca are reduced, and the consumption of proteins, fibers, and healthy fats is increased, nutrients that control hunger and improve intestinal function.

Avoid Getting Too Hungry

Staying hungry for too long can hinder weight loss because many people tend to eat more food than they really need in the next meal.

Additionally, staying hungry for too long often increases the desire to eat calorie-rich foods like ice cream, snacks, soda, and fried foods, hindering weight loss and belly fat loss.

Sleep for 7 to 9 Hours

Sleeping between 7 and 9 hours per night helps to lose weight and flatten your belly because it's during sleep that GH is produced, a hormone that is important for burning body fat.

Additionally, it's during sleep that ghrelin and leptin are produced, which are hormones that regulate hunger and satiety. Therefore, sleeping is a natural way to balance appetite and facilitate weight loss.

Avoid Alcoholic Beverages

To lose weight and flatten your belly, it's recommended to avoid alcoholic beverages like wine, beer, whiskey, and sparkling wine because these beverages are rich in calories that hinder weight loss.

Additionally, the consumption of alcoholic beverages is usually accompanied by snacks like fatty cheeses, salami, jams, and French fries, for example, which are calorie-rich foods that also hinder weight loss.

Keep a Food Diary

Keeping a food diary, writing down everything you eat throughout the day, is a good strategy for losing weight and flattening your belly because it improves your perception of what and how you eat, helping to identify what should be kept and what can be replaced in the diet.

In the food diary, it's important to note the meal times, types, and quantities of food. Additionally, it's also important to note the location and reason for the meal, such as eating because of anxiety or hunger, for example.

Drink Lemon Juice

Lemon juice helps to lose weight because this drink cleanses the taste buds, reducing the desire to eat sweet foods, which can be fattening or detrimental to the diet.

For this, you can drink lemon juice, without sugar or sweetener, at any time of the day, pure, or added to teas and flavored waters, for example.

Reduce Portion Sizes

A very large portion of food favors weight gain and, therefore, it's recommended to consume 5 servings of fruits and 3 servings of vegetables per day, less than 30% of fat, and less than 10% of sugar, taking into account daily caloric intake.

Consult a Nutritionist

If you are unable to lose weight and flatten your belly with the previous tips, it's advisable to consult a nutritionist for a complete evaluation and establish the best strategies for a healthy diet and sustainable weight loss.

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Weight Loss Disclaimer:

The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.