A abdominal fat This is because this process involves some factors that do not always depend on our will - it is the case of genetics, for example. But the good news is that some recipes can help those who intend to lose belly! Understand better:

Why can abdominal fat be more dangerous?

Did you know that not all fat present in our body is created equal? In fact, there are three types of fat in the body, which are stored in different ways. For example, that located in the abdominal region is usually the visceral (That is why the quest to know how to lose abdominal fat goes far beyond aesthetics.

The point is that we cannot tell our body which part it should "dry out" during weight loss. In fact, the belly may be the last place to shrink.

But the good news is that some habits Before we go on to the recipes to lose belly, how about making a check list and understand if you are on your body's side of the goal?

Read also: 5 recipes for gaining muscle mass

Beyond recipes: eating habits to lose belly

Avoid excess sugar

Cutting this ingredient from the menu, or just decreasing its consumption (avoiding soft drinks and snacks ), is an efficient way to lose belly fat.

This is because a published study on Journal of Nutrition found that regular consumption of sugary drinks was associated with an increase in abdominal fat volume in adults.

Bet on whole grains

No, you don't have to abandon the beloved bread roll. However, invest in more nutritious versions, such as those made with whole wheat flour The same goes for pasta, cookies, and rice.

This is because besides being better options for those who want to lose weight, such items are rich in fibers They are important for the proper functioning of the intestines - and everyone knows that constipation contributes to a larger abdominal volume.

Drink liquids

Water is essential for many functions in our body. One of them is to prevent fluid retention This is a characteristic that causes swelling.

Read also: How to make a healthy lunch box, like Cesar Tralli's

Recipes to lose belly

First of all, it is worth remembering: no food or recipe, by itself, is capable of making us lose weight. healthy menu Therefore, besides eating well and practicing physical activity frequently, try to invest in the following recipes to lose belly fat:

Overnight oats

Oatmeal is a carbohydrate that helps to reduce the levels of LDL cholesterol (low density lipoprotein, or "bad cholesterol") and is rich in protein and fiber, which aids digestion. The cereal also has the advantage of keeping blood sugar levels stabilized, preventing glycemic peaks and troughs that are associated with weight gain.

A overnight oats is an American recipe that uses "oatmeal". It is very simple and practical, but to work, it needs to be made some time in advance. The name says it all: overnight oats The ideal is to put all the ingredients together before you go to sleep, put them in the fridge and eat in the morning of the next day.

Ingredients:

• 1 Tbsp. fine flaked oatmeal
• 4 Tbsp. vegetable milk
• 1 medium-sized dwarf banana;
• 1 jar of traditional light Greek yogurt.

Directions:

First, place the oatmeal soaked in milk, the banana and the Greek yogurt Then add some more oats and banana and let it rest in the fridge overnight. Finally, just take it out of the fridge in the morning and eat it.

You can increase your recipe even more and add toppings at overnight oats It is best to add strawberries, blueberries, and raisins, for example, in the morning, so that the fruit is fresh and ready to eat.

Green Juice

Kale is a good source of minerals like phosphorus and iron (which fights anemia), besides being important for muscles and bones, and also a powerful antioxidant. satiety .

Kale juice, combined with a balanced diet and physical exercises So start enjoying the health and weight loss benefits of this vegetable in your daily life!

Ingredients:

• 2 large glasses of green tea
• 2 leaves of butter kale;
• 1/2 green apple with peel;
• 3 stalks of green celery with leaves;
• 1 tbsp (tablespoon) of parsley
• Juice of 1/2 lemon;
• Lemongrass and mint to taste.

Directions:

Beat all the ingredients in a blender and serve immediately.

Recipes to lose belly: green detox soup

First of all, green soup is a great source of vitamins, as well as antioxidants, which are present in the green leaves, its main ingredient. Also, it can be considered a detox meal because its properties help to "cleanse" the body.

Ingredients:

• Half of a bunch of cabbage;
• Half a packet of endive;
• Spinach;
• Parsley;
• Japanese pumpkin;
• Chuchu;
• Zucchini;
• 1 liter of water.

Directions:

Cook all the ingredients in water until very soft and then blend them in a blender, then return the liquid to the pot and season - add more water if necessary. You can add a source of protein like shredded chicken to make the meal even more complete.

Chia pudding

The chia pudding is a great option for breakfast and snacks. Besides being easy to make, it is nutritious and vegan - It is a source of fiber, so it aids digestion and promotes satiety, thus also acting to control hunger.

Basically, it is made from chia seeds, which are rich in fiber and good fats, so the "pudding" is also a source of these nutrients.

Ingredients:

• 5 Tbsp chia seeds
• 200ml vegetable milk of your choice;
• Natural strawberry jam (no sugar).

Directions:

First, in a glass or dessert bowl, add the milk of your choice and add the chia seeds. Then mix the two well with a spoon and let the mixture rest for about 5 minutes. Then stir once more and refrigerate for at least two hours. Finally, finish with the jelly and consume.

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