Would you like to show off a flat and defined abdomen? Do you want to get rid of the fat that accumulates in your belly and affects your health and self-esteem? If so, you’re in the right place. In this article we are going to teach you how to achieve a flat and defined abdomen in 6 simple and effective steps.
It’s not about going on miracle diets or spending hours in the gym. It’s all about adopting healthy habits that help you burn belly fat, tone your muscles, and improve your overall well-being. With a little effort and perseverance, you will be able to achieve your goal and enjoy the benefits of having a flat and defined abdomen.
What are the benefits of having a flat and defined abdomen? Well, in addition to improving your physical appearance and confidence, it also helps prevent diseases such as diabetes, hypertension, high cholesterol or cardiovascular problems. So not only will you be more beautiful, but you will also be healthier.
What do you have to do to get a flat and defined abdomen? Well, follow these 6 steps that we are going to explain below. These steps are based on scientific evidence and the experience of nutrition and sports professionals. These are not magic tricks or quick fixes, but long-lasting changes that will allow you to keep your tummy flat and defined in the long run.
Are you ready to get started? Well, read on and find out how to get a flat and defined abdomen in 6 steps.
What Is Belly Fat And Why Is It Important To Get Rid Of It?
Abdominal fat is the adipose tissue that accumulates in the abdomen area, surrounding the internal organs. It is normal to have a certain amount of belly fat, as it serves functions such as protecting the organs, insulating the body from the cold, or storing energy. However, when belly fat is excessive, it becomes a problem for health and aesthetics.
Types of Belly Fat: Visceral and Subcutaneous
There are two types of belly fat: visceral and subcutaneous. Visceral fat is the fat found between organs, such as the liver, pancreas, or intestine. Subcutaneous fat is the fat that is located under the skin, on the surface of the abdomen. Both types of fat can be harmful if accumulated in excess, but visceral fat is the most dangerous, as it releases inflammatory substances and hormones that alter metabolism and increase the risk of disease.
Factors Influencing Abdominal Fat Accumulation
The accumulation of belly fat depends on several factors, such as genetics, age, gender, diet, lifestyle, or stress. Some of these factors cannot be modified, such as genetics or age, but others can be controlled and improved, such as diet or lifestyle. Here’s how these factors influence belly fat:
- Genetics: Genetics partly determine the shape and size of your body, as well as the distribution of fat. Some people have a natural tendency to accumulate more fat in their abdomen than others, due to their genetic heritage. This doesn’t mean that you can’t reduce belly fat, but that you’ll have to work harder than other people with different genetics.
- Age: Age also influences belly fat, as over the years the metabolism slows down and fewer calories are burned. In addition, hormonal changes occur that favor the accumulation of fat in the abdomen, especially in women after menopause.
- Sex: Sex also determines the shape and distribution of body fat. Men typically have more visceral fat than women, making them more likely to develop a bulging abdomen. Women, on the other hand, tend to have more subcutaneous fat than men, which gives them a more rounded appearance. However, both sexes can reduce belly fat by following the same steps.
- Diet: Diet is one of the most important factors in controlling belly fat, as what you eat directly influences what you store. If you consume more calories than you expend, the excess will turn into fat and accumulate in your body, especially in your abdomen. Therefore, it is essential to eat a balanced, varied diet rich in foods that promote fat burning, such as fruits, vegetables, lean proteins, whole grains or nuts.
- Lifestyle: Lifestyle is also key to avoiding belly fat, as it involves habits such as exercise, sleep, or stress. Exercise helps you burn calories, tone your muscles, and improve your cardiovascular health. Sleep allows you to rest and recover your body, avoiding the hormonal imbalance that favors abdominal fat. Stress causes you to release cortisol, a hormone that stimulates appetite and fat storage in the abdomen. That’s why it’s important to exercise regularly, get plenty of sleep, and relax.
Health Risks of Having Excess Belly Fat
Having excess belly fat not only affects your physical appearance, but also your health. Belly fat, especially visceral fat, is linked to an increased risk of diseases such as:
- Diabetes: Belly fat hinders the action of insulin, the hormone that regulates blood sugar. This causes sugar to build up in the blood and lead to diabetes, a disease that can cause complications such as blindness, limb amputation, or kidney damage.
- Hypertension: Belly fat increases blood pressure, causing the heart to work harder to pump blood. This can lead to problems such as heart attack, stroke, or heart failure.
- High cholesterol: Belly fat raises the level of bad cholesterol (LDL) and lowers the level of good cholesterol (HDL) in the blood. This promotes the formation of fatty plaques in the arteries, which hinders blood circulation and can lead to diseases such as angina, heart attack or stroke.
- Metabolic syndrome: Metabolic syndrome is a set of risk factors that increase the likelihood of cardiovascular disease and diabetes. These factors are: abdominal obesity, hypertension, high cholesterol, high sugar, and high triglycerides. Belly fat is the main cause of metabolic syndrome, as it influences all of these factors.
- Cancer: Belly fat is also associated with an increased risk of developing some types of cancer, such as colon, pancreatic, breast, or endometrial cancer. This is because abdominal fat produces inflammatory substances and hormones that can alter the growth and division of cells, favoring the appearance of tumors.
As you can see, belly fat is a serious problem that you shouldn’t ignore. Therefore, we encourage you to follow the 6 steps that we are going to show you below to achieve a flat and defined abdomen and improve your health and quality of life.
The 6 Steps to a Flat and Defined Abdomen
Now that you know what belly fat is and why it’s important to get rid of it, we’re going to show you the 6 steps you need to follow to get a flat and defined abdomen. These steps are as follows:
Step 1: Adjust your diet and eat foods that promote fat burning
The first step to reducing belly fat is to adjust your diet and consume foods that promote fat burning. This means that you should eat a balanced, varied and nutrient-rich diet that provides you with the energy and vitamins you need, but avoids excess calories, fats, sugars and salt, which are mainly responsible for the accumulation of fat in the abdomen.
To do this, we recommend that you follow these guidelines:
- Reduce the consumption of processed foods, fried foods, sweets, pastries, soft drinks, alcohol and fast food. These foods are high in empty calories, saturated fat, added sugars, and sodium, which not only make you fat, but also harm your health. Replace them with natural, fresh and seasonal foods that provide you with quality nutrients.
- Increase your intake of fruits, vegetables, legumes, whole grains, nuts, seeds, and spices. These foods are rich in fiber, antioxidants, vitamins, minerals, and phytochemicals, which help you satiate your appetite, regulate intestinal transit, prevent constipation, eliminate toxins, fight oxidative stress, and improve metabolism. In addition, some of them have thermogenic properties, that is, they increase body temperature and promote fat burning, such as green tea, ginger, cinnamon, pepper or coffee.
- Include quality lean protein at every meal. Protein is essential for the formation and maintenance of muscles, organs, and tissues. In addition, protein has a satiating effect, which helps you control your appetite and avoid snacking between meals. Protein also increases caloric expenditure, as it requires more energy to digest than carbohydrates or fats. The best sources of lean protein are fish, chicken, turkey, egg, tofu, queso fresco, or plain yogurt.
- Don’t cut out fats, but choose the healthiest ones. Fats are necessary for the proper functioning of the body, as they perform functions such as transporting fat-soluble vitamins, forming cell membranes, synthesizing hormones or protecting organs. However, not all fats are created equal, and some are more beneficial than others. The fats you should avoid are saturated fats and trans fats, which are found in processed, fried foods, sweets, pastries, soft drinks, alcohol, and fast food. These fats increase bad cholesterol, inflammation, and the risk of cardiovascular disease. The fats you should consume are unsaturated fats, which are found in olive oil, avocado, nuts, seeds or oily fish. These fats reduce bad cholesterol, inflammation, and the risk of cardiovascular disease. In addition, some of them, such as omega-3, have an anti-inflammatory effect and help reduce visceral fat.
- Drink plenty of water and avoid sugary and alcoholic beverages. Water is vital for the body, as it participates in all chemical reactions, transports nutrients and waste substances, regulates body temperature and lubricates joints. Water also helps you flush out toxins, prevent fluid retention, hydrate your skin, and satiate your appetite. That’s why it’s important that you drink at least 2 liters of water a day, preferably outside of meals. Avoid sugary and alcoholic beverages, which are high in empty calories, added sugars, and sodium, which make you fat and harm your health. If you want to flavor the water, you can add a few slices of lemon, cucumber, orange or mint, which will give it a refreshing and aromatic touch.
Here are some of the guidelines you should follow to adjust your diet and consume foods that promote fat burning. It’s not about going on a strict diet or starving yourself, but about eating smart and healthy, which allows you to reduce belly fat and improve your health and well-being.
Step 2: Practice aerobic exercise regularly and at an appropriate intensity
The second step to achieving a flat and defined abdomen is to practice aerobic exercise regularly and at an appropriate intensity. Aerobic exercise involves the use of oxygen to produce energy, such as running, swimming, jumping, dancing, or cycling. Aerobic exercise helps you burn calories, improve your cardiovascular and respiratory fitness, reduce stress, and release endorphins, the hormones of happiness.
For aerobic exercise to be effective in reducing belly fat, you should follow these guidelines:
- Choose an activity that you enjoy and that suits your fitness level. There’s no point in signing up for a spin class if you don’t like cycling or running if you’re not used to it. The important thing is that you enjoy exercise and that you do it safely, without injuring yourself or overloading yourself. There are many aerobic exercise options, from walking, to zumba, to jumping rope or boxing. Choose the one that motivates and amuses you the most.
- Do aerobic exercise at least 3 times a week for at least 30 minutes. The frequency and duration of aerobic exercise are key to getting results. It’s no use exercising every other day, or exercising for just 10 minutes. Ideally, you should do aerobic exercise at least 3 times a week, for at least 30 minutes, although you can increase the time and intensity depending on your fitness level and goal. If you don’t have a lot of time, you can break up your exercise into shorter sessions, such as 10 minutes in the morning, 10 minutes at noon, and 10 minutes in the afternoon.
- The type, intensity, and duration of aerobic exercise varies. To avoid boredom and stagnation, it’s important to vary the type, intensity, and duration of aerobic exercise. Don’t always do the same thing, but try different activities, rhythms, and times. For example, one day you can do a 40-minute session of continuous running at a moderate pace, another day you can do a 20-minute session of high-intensity intervals, alternating sprinting with walking, and another day you can do a 30-minute session of swimming at a gentle pace. This will keep your body alert and stimulate fat burning.
Here are some of the guidelines you should follow to practice aerobic exercise on a regular basis and at an appropriate intensity. Remember that aerobic exercise is essential to reduce belly fat, but it is not enough. You should also incorporate strength and resistance exercises to tone your muscles, which is the next step we are going to explain to you.
Step 3: Incorporate strength and resistance exercises to tone your muscles
The third step to achieving a flat and defined abdomen is to incorporate strength and resistance exercises to tone the muscles. These exercises are those that involve the use of muscle strength to overcome a resistance, whether it is one’s own body weight, dumbbells, an elastic band, or a machine. These exercises help you increase muscle mass, improve posture, prevent injuries, and speed up metabolism.
For strength and resistance exercises to be effective in toning your abdomen, you should follow these guidelines:
- It works all the muscle groups in the abdomen. The abdomen is made up of several muscle groups, including the rectus abdominis, obliques, transverse, and serratus. Each of them serves a different function, such as flexing, rotating, stabilizing, or compressing the abdomen. Therefore, it is important that you work on all of them with specific exercises, which isolate and stimulate them. It’s not enough to just do classic crunches, you need to vary the exercises and angles.
- It combines strength and endurance exercises with stability and balance exercises. Strength and endurance exercises are those that involve movement against resistance, such as crunches, leg raises, or rotations. Stability and balance exercises are those that involve maintaining a fixed position while activating the abdomen, such as planks, bridges, or hollow holds. Both types of exercises are complementary and help you work the abdomen holistically, both in its dynamic function and in its static function.
- Adjust the intensity, duration, and frequency of strength and endurance exercises based on your level and goal. The intensity, duration, and frequency of strength and endurance exercises are variables that you should adapt to your level and goal. It’s not the same if you’re a beginner or advanced, or if you want to gain volume or definition. In general, it is recommended that you do strength and resistance exercises for the abdomen at least 2 or 3 times per week, with a rest day between each session, that you do between 2 and 4 sets of each exercise, with between 8 and 20 repetitions per set, and that you rest between 30 and 90 seconds between each set. You can increase or decrease the intensity, duration, and frequency depending on your progress and feel.
Here are some of the strength and resistance exercises you can do to tone your core:
- Crunch: This is the most classic exercise to work the rectus abdominis. It consists of lying on your back, with your legs bent and your feet flat on the floor, placing your hands behind your head or crossed over your chest, and raising your trunk towards your knees, contracting your abdomen and keeping your back straight. The trunk should be lowered without touching the ground and the movement should be repeated.
- Leg raise: This is an exercise that works the rectus abdominis and the transverse. It consists of lying on your back, with your legs straight and your arms at your sides, and raising your legs to a 90-degree angle with your trunk, keeping your abdomen tight and your back close to the floor. You should lower your legs without touching the ground and repeat the movement.
- Rotation: This is an exercise that works the obliques. It consists of lying on your back, with your legs bent and your feet flat on the floor, placing your hands behind your head and raising your torso, as in the crunch, but turning your right elbow towards your left knee, and then your left elbow towards your right knee, alternating sides and contracting your abdomen.
- Plank: It is one of the most complete exercises to work the abdomen, as it activates all muscle groups. It consists of leaning face down on the forearms and the balls of the feet, keeping the body straight and aligned, without arching or sinking the back, and contracting the abdomen. The position should be held for as long as possible, without losing shape.
- Bridge: It is an exercise that works the abdomen and buttocks. It consists of lying on your back, with your legs bent and your feet flat on the floor, and raising your hips until they form a straight line with your trunk and legs, squeezing your abdomen and buttocks. Hold the position for a few seconds and lower your hips without touching the floor.
- Hollow hold: This is an exercise that works the transverse and rectus abdominis. It consists of lying on your back, with your legs straight and your arms extended above your head, and raising your legs and arms a few inches off the ground, keeping your abdomen tight and your back close to the floor. The position should be held for as long as possible, without losing shape.
- Abdominal wheel: It is an exercise that works the abdomen and back. It consists of kneeling, with your hands holding an abdominal wheel, and extending your arms forward, sliding the wheel across the floor, until it forms a straight line with your body, keeping your abdomen tight and your back straight. Return to the starting position, contracting your abdomen and buttocks, and repeat the movement.
Here are some of the strength and endurance exercises you can do to tone your abdomen. You can find more exercises on these websites: Best Exercises for the Abdomen: Strength and Endurance, 12 Abs Exercises to Do at Home in 5 Minutes, Abs Workout to Strengthen the Abdomen, 20 of the Best Abdominal Exercises, and 7 Core Exercises to Strengthen the Abdomen. Remember that strength and resistance exercises are essential for toning the abdomen, but they are not enough. You should also improve your body posture and avoid stress, which is the next step we are going to explain.
Step 4: Improve your body posture and avoid stress
The fourth step to achieving a flat and defined abdomen is to improve your body posture and avoid stress. Body posture and stress are two factors that influence the appearance and health of the abdomen, as they can cause it to tend, swell, or accumulate more fat.
To improve your body posture and avoid stress, you should follow these guidelines:
- Correct your posture when sitting, walking, and exercising. Good posture involves keeping your back straight, your chest elevated, your shoulders relaxed, your head aligned with your body, and your abdomen contracted. Good posture helps you avoid back pain, breathe better, improve circulation, and prevent injuries. In addition, good posture makes you look taller or taller, thinner or thinner, and more confident. To correct your posture, you can do stretching, mobility, and back and abdominal strengthening exercises, such as yoga, Pilates, or tai chi.
- Avoid constipation and gas. Constipation and gas are two digestive problems that can cause the abdomen to swell and look bulkier. To avoid constipation and gas, you should drink enough water, eat high-fiber foods such as fruits, vegetables, legumes, or whole grains, chew your food well, eat slowly and without distractions, and avoid foods that cause flatulence, such as dairy, cruciferous vegetables, carbonated beverages, or chewing gum.
- Avoid stress and anxiety. Stress and anxiety are emotional states that negatively affect the abdomen by causing cortisol to be released, a hormone that stimulates appetite and fat storage in the abdomen. In addition, stress and anxiety can disrupt the functioning of the digestive system, causing inflammation, irritation, or spasms. To avoid stress and anxiety, you should practice relaxation techniques, such as meditation, deep breathing, massage, or aromatherapy, do activities that you enjoy and are distracting to, such as reading, painting, listening to music, or watching a movie, and seek emotional support from family, friends, or professionals.
Here are some of the guidelines you should follow to improve your body posture and avoid stress. Remember that body posture and stress are factors that influence the appearance and health of your abdomen, and that you should take care of them as much as diet and exercise.
Step 5: Monitor your weight and measure your abdominal circumference
The fifth step to achieving a flat, defined abdomen is to control your weight and measure your abdominal circumference. Weight and abdominal circumference are two indicators that allow you to evaluate your progress and health status. Weight tells you how much body mass you have, including fat, muscle, water, and bones. Abdominal circumference tells you how much fat you have in your abdomen, especially visceral fat.
To control your weight and measure your abdominal circumference, you should follow these guidelines:
- Weigh yourself once a week, always at the same time and under the same conditions. Weight can vary depending on the time of day, the clothes you’re wearing, your hydration level, or your menstrual cycle. That’s why it’s important that you weigh yourself once a week, always at the same time and under the same conditions, for example, in the morning, on an empty stomach, without clothes and after going to the bathroom. This way, you can compare the results more reliably and see if you’re losing, gaining, or maintaining weight.
- Measure your abdominal circumference once a month, with a tape measure and following the correct method. The abdominal circumference is measured with a tape measure, surrounding the abdomen at the level of the navel, without squeezing or loosening. It should be done once a month, preferably in the morning, on an empty stomach, and after going to the bathroom. This way, you’ll be able to see if you’re reducing, increasing, or maintaining your belly fat.
- Interpret the results based on your gender, age, and height. Weight and abdominal circumference are not absolute values, but depend on your gender, age and height. Therefore, you should interpret the results according to these factors, and compare them with the healthy ranges established by the World Health Organization (WHO). According to the WHO, healthy weight is determined by body mass index (BMI), which is calculated by dividing weight in kilograms by height in meters squared. A healthy BMI is between 18.5 and 24.9. Healthy abdominal circumference is determined by the risk of metabolic diseases, which is calculated by comparing the abdominal circumference to the hip circumference. The risk of metabolic diseases is low when the abdominal circumference is less than 94 cm in men and 80 cm in women.
Here are some of the guidelines you should follow to control your weight and measure your abdominal circumference. Remember that weight and abdominal circumference are indicators that allow you to evaluate your progress and state of health, and that you should use them as a reference, but not as an obsession.
Step 6: Be consistent and patient
The sixth and final step to achieving a flat and defined abdomen is to be consistent and patient. Achieving a flat and defined abdomen is not something that can be achieved overnight, but requires a sustained effort and a reasonable amount of time. Don’t be discouraged if you don’t see immediate results, and don’t give up if you run into any obstacles. The important thing is that you stay motivated and committed, and that you follow the steps we’ve shown you.
To be consistent and patient, you should follow these guidelines:
- Set realistic and measurable goals. Don’t set unattainable goals, such as losing 10 kilos in a month or having a six-pack in a week. These goals will only generate frustration and anxiety, and make you give up. Instead, set realistic and measurable goals, such as losing a pound per week or reducing an inch of abdominal circumference per month. These goals are more achievable and will allow you to see your progress and celebrate your accomplishments.
- Keep track of your progress. One way to stay motivated and consistent is to keep track of your progress, noting your weight, your abdominal circumference, your diet, your exercise, and your sensations. This way, you will be able to see how you are progressing, what things work for you and what things you need to improve. You can use a notebook, planner, app, or spreadsheet to keep your record, and review it from time to time to assess your progress.
- Seek support and companionship. Another way to stay motivated and consistent is to seek support and companionship, whether it’s from your family, friends, partner, a professional, or a group of like-minded people. These people can help you solve your doubts, share your experiences, encourage you, give you advice, give you feedback or accompany you in your process. You don’t have to do it alone, but you can count on the support and company of others.
- Reward your efforts and enjoy the process. Finally, don’t forget to reward your efforts and enjoy the process. Don’t beat yourself up or blame yourself if you make a mistake or slip up. No one is perfect or infallible, and the important thing is that you learn from your mistakes and move on. Don’t obsess or overwhelm yourself with the end result, either. Enjoy the journey, the changes you experience, the things you learn, the sensations you feel. And when you achieve your goal, celebrate it and give yourself credit for what you have.
Here are some of the guidelines you should follow to be consistent and patient. Remember that achieving a flat and defined abdomen is possible, but it requires sustained effort and a reasonable amount of time. Don’t get discouraged or give up, but follow the steps we’ve shown you and you’ll see how you succeed.
In conclusion, achieving a flat and defined abdomen is possible if you follow these 6 steps that we have shown you:
- Adjust your diet and eat foods that promote fat burning.
- Engage in aerobic exercise regularly and at an appropriate intensity.
- Incorporate strength and resistance exercises to tone your muscles.
- Improve your body posture and avoid stress.
- Control your weight and measure your abdominal circumference.
- Be consistent and patient.
These steps will help you reduce belly fat, tone your muscles, and improve your health and well-being. It’s not about going on miracle diets or spending hours in the gym, but about adopting healthy habits that allow you to keep your abdomen flat and defined in the long term.
We hope you found this article useful and that you are encouraged to put these 6 steps into practice. If you do, you will see how you get a flat and defined abdomen that will make you feel more handsome, healthier and happier.
I hope it will help you and make you get the body you want, and I try to summarize you as much as possible, I hope you liked it.
Frequently asked questions
What foods are good for getting rid of belly fat?
Some of the foods that are good for getting rid of belly fat are as follows:
- Fruits, such as apples, pineapples, kiwi or grapefruits, which are rich in fiber, water, vitamins and antioxidants, and help you satiate your appetite, regulate intestinal transit, eliminate toxins and fight oxidative stress.
- Vegetables, such as broccoli, spinach, celery or cucumber, which are rich in fiber, water, vitamins, minerals and phytochemicals, and help you satiate your appetite, regulate intestinal transit, eliminate toxins and improve metabolism.
- Lean proteins, such as fish, chicken, turkey, eggs, tofu, queso fresco or plain yogurt, which are rich in quality protein, which help you build and maintain muscles, satiate your appetite and increase caloric expenditure.
- Whole grains, such as oatmeal, brown rice, wholemeal bread or quinoa, which are rich in fiber, vitamins, minerals and phytochemicals, and help you satiate your appetite, regulate intestinal transit, control your blood sugar level and improve your metabolism.
- Nuts, such as almonds, walnuts, pistachios, or chia seeds, which are rich in unsaturated fats, protein, fiber, vitamins, minerals, and antioxidants, and help reduce bad cholesterol, inflammation, and the risk of cardiovascular disease, and increase good cholesterol and feelings of fullness.
- Spices, such as green tea, ginger, cinnamon, pepper or coffee, which are rich in antioxidants, vitamins, minerals and phytochemicals, and have thermogenic properties, i.e. they increase body temperature and promote fat burning.
What exercises are best for burning belly fat?
Some of the exercises that are best for burning belly fat are as follows:
- Aerobic exercises, such as running, swimming, jumping, dancing, or cycling, help you burn calories, improve your cardiovascular and respiratory fitness, reduce stress, and release endorphins.
- Strength and endurance exercises, such as crunches, leg raises, rotations, planks, bridges, hollow holds, or the abdominal wheel, which help you increase muscle mass, improve posture, prevent injuries, and speed up metabolism.
- Stability and balance exercises, such as planks, bridges, hollow holds, or yoga, which help you activate your core, improve your posture, prevent injuries, and relax your body and mind.
How can I measure my belly fat?
The simplest and most practical way to measure your belly fat is by measuring your abdominal circumference with a tape measure. The abdominal circumference is measured by surrounding the abdomen at the level of the navel, without squeezing or loosening. It should be done once a month, preferably in the morning, on an empty stomach, and after going to the bathroom. A healthy abdominal circumference is less than 94 cm in men and 80 cm in women.
What Supplements Can Help Me Reduce Belly Fat?
Supplements are not essential or miraculous for reducing belly fat, but they are supplements that can help you boost the effects of diet and exercise. Some of the supplements that can help you reduce belly fat are as follows:
- Green tea extract, which has antioxidant, anti-inflammatory, and thermogenic properties, and helps you burn fat, improve metabolism, and prevent oxidative stress.
- L-carnitine, which is an amino acid that transports fatty acids into your cells, where they are burned for energy, helps you burn fat, improve physical performance, and prevent fatigue.
- CLA, which is a fatty acid that inhibits the formation and storage of fat, helps you burn fat, increase muscle mass, and improve body composition.
- Garcinia cambogia, which is a tropical fruit that contains hydroxycitric acid, which inhibits the enzyme that converts carbohydrates into fat, helps you burn fat, control your appetite, and improve your mood.
- Chromium, which is a mineral that enhances the action of insulin, the hormone that regulates blood sugar, and helps you burn fat, control appetite, and prevent diabetes, can be found in foods such as broccoli, meat, cheese, whole grains, or nuts. Therefore, it is recommended that you include these foods in your diet to achieve a flat and defined abdomen.