Flat abdomen: what should you have for breakfast to get it?

Experts emphasize that although breakfast is the most important meal, you must choose well what is consumed in this to see results.

According to figures from the World Health Organization (WHO), rates of overweight and obesity in children and adults continue to rise worldwide. “Between 1975 and 2016, the prevalence of overweight or obesity in children and adolescents aged 5 to 19 more than quadrupled worldwide, from 4% to 18%,” he said.

The numbers are alarming, as it is a public health problem that continues to grow. The WHO also warned that “more than four million people die each year from causes related to overweight or obesity, according to 2017 estimates of the global burden of disease.”

In addition to the medical and health factor that leads to overweight and obesity, there is also an aesthetic determinant that motivates people to change their habits and get in shape.

For this reason, in order to obtain an optimal physical condition, people turn to exercise and diet to find a route that allows them to reach “their dream body”.

There are doubts about what people should have for breakfast to reach the goal of having a flat abdomen. However, the food that is consumed will not strengthen the muscle but will deliver the essential nutrients and energy required to achieve it.

And while exercise is important, diet means 70% of the gains you make, so starting the day the right way is indispensable.

That is why, according to the GQ portal, it is necessary to eat fiber and protein in the morning, although here also comes to play an important role in the metabolism of people, so this meal should not be skipped.

男子做腹部練習躺在客廳 - flat abdomen 個照片及圖片檔

Likewise, it is important to keep in mind that no food burns fat, nor is there a method to get the body to do it in a specific area, so four breakfasts were listed to have a flat abdomen.

Oat

Being a food highly rich in fiber, it helps maintain an ideal weight, works as a slow carbohydrate, and is a good source of energy. Fiber, which is important to consume in proportionate amounts, is also good for the heart and digestion.

Greek yogurt

This food, although sweet, does not have high sugar contents, so combined with fruit and nuts it provides the body with the necessary proteins to achieve a flat abdomen. Even studies show that those who consume Greek yogurt regularly have an easier time losing weight.

Eggs

This is a good source of protein and helps you feel full longer. It is a fundamental food to enlarge the muscle and maintain the speed of the metabolism at a good pace.

Protein smoothies

These drinks are a good way to obtain protein and nutrients required for when you do not get to breakfast, added to the fact that greater control of calories is achieved, and from there you can get fiber by adding fruits and vegetables.

What are the best exercises to reduce belly fat?

According to an article published on the Hola Lifestyle portal, if the goal is to achieve a flat abdomen, the ideal is to design a routine that combines aerobic training with strength exercises. This training should be done at least three days a week. In addition, it is convenient to accompany it with a healthy diet.

To start training, it is advisable to perform thirty minutes of cardiovascular exercise, for example, running or cycling, maintaining a moderate or intense pace.

Subsequently, it continues with thirty minutes of strength exercise, working the different muscle groups of the body and distributing them according to the days. For example, one day you work chest, biceps, and back, and the next day triceps and leg, including also routines for the abdomen.

The strength sessions accelerate the metabolism to enhance a greater burning of calories and fats, according to the cited portal.

He also adds that it is important to maintain consistency since strength training requires about 12 weeks to show the expected changes.

Also, exercises that strengthen the central area of the body, also known as the core, should be included:

年輕的亞洲女性在城市公共公園跑步 - cardiovascular exercise 個照片及圖片檔

Plates

It is one of the most effective exercises to strengthen the core. To perform it, it is only necessary to place the body in a horizontal position, supporting the weight on the forearms and tips of the feet. The back and legs should remain straight during the exercise.

An iron made with good technique activates the abdomen, buttocks, and legs. The series, repetitions and time can be divided, according to the resistance of each person, trying to demand the maximum from the body to achieve advances.

美麗的女運動員蹲在健身墊上與阻力帶,在自我隔離期間用筆記型電腦在線訓練 - squat 個照片及圖片檔

Squats

This exercise contributes to improving mobility throughout the body while contributing to fat reduction. To do squats properly, the legs must be separated to the width of the shoulders, then the body is lowered at a 90-degree angle with the knees.

When you master the exercise, you can increase the intensity by using weights or elastic bands.

Strides or lounge

To perform this exercise you must open your legs the width of the shoulders, then move a leg to form an angle of 90 degrees with the knee and descend vertically, keeping the back straight. Strides activate muscles such as the quadriceps, buttocks, and abdominals.

The number of repetitions and intensity will also evolve according to the condition of each person.

Deadweight

It is one of the most effective exercises to strengthen the central area of the body. To execute it with a proper technique, the open ones are opened to the width of the shoulders and the knees are continued to be slightly bent throughout the work, then the hip is flexed, bringing the arms to a point between the knees and the ankles.

During the execution of the exercise, the back should remain straight to avoid injury. To increase the intensity, dumbbells or a bar with discs can be used.

doing burpees at the park - burpee 個照片及圖片檔

Burpees

It is the most complete and intense exercise, as it involves the upper and lower body. The movement should be performed without interruptions and taking care of the posture to avoid injuries.

To execute it with good technique, you start from a squatting position with your hands on the ground and your head upright, then move your legs back with your feet together and perform a chest flexion. Subsequently, the legs are collected, returning to the initial position and the whole body is raised, jumping. Then it is repeated.

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