How to lose weight: complete guide

 How to lose weight: complete guide

Lena Fisher

To have a "tanquinho" abdomen, without fat and defined, is the desire of many people. But there is no magic formula to conquer it. And then you must be asking yourself: how to lose belly fat? To eliminate the fat from this region it is necessary to combine a series of good habits, mainly to have a healthy diet and practice physical exercises.

Causes of belly fat

A diet rich in refined carbohydrates also triggers blood sugar spikes and stimulates the body's production of insulin. Thus, the result is the accumulation of abdominal fat.

So, another factor that causes discomfort is food intolerance or sensitivity, because dairy products and gluten are the big 'villains' of poor digestion. But, it is necessary to perform tests and complete the diagnosis before cutting these ingredients from the diet.

Furthermore, did you know that the cause can also be hormonal? Some research suggests that postmenopausal women on hormone replacement therapy have lower levels of belly fat than those who are not.

How to lose weight: best exercises

Jumping rope

Jumping rope But this movement can be fun and help you lose belly without leaving home, even as an adult. Being an aerobic exercise, jumping rope will help you lose weight and improve your physical conditioning, thus contributing to burn that bulging belly.

However, attention: because it is an exercise that requires more physical conditioning and a bit of coordination, start slowly and increase the speed and duration of this activity over time.

How to do it

  1. First, choose a safe place to jump rope ;
  2. Then do as in the picture, it's very simple. But for higher calorie burn, it's best to intersperse 2 to 3 minutes of rope with muscle training.

Also read: 4 easy exercises to lose weight

Bicycle in the air

The bicycle in the air is a variation of abdominal exercise that combines a trunk and hip flexion with a trunk rotation.

How to do it

  1. Lie down with your back on the floor or mat, lift your legs up without taking your back off the floor, and simulate pedaling on a bicycle with your feet up;
  2. So, with your hands behind your head, try to reach your right knee when it is closest to your abdomen, and repeat the procedure when your left knee is closest;
  3. Finally, try to stay with this exercise for about the same amount of time as you did with the other aerobics, taking care of the spine.

How to lose belly weight: squatting

The squat is one of the most complete exercises and one that burns the most calories. It can be used both to round out the legs and to lose weight, and activates large muscle groups with extension and flexion of the hips and knees, but care must be taken when doing it.

How to do it

  1. When performing the squat, the feet should be parallel (side to side) in the same direction as the hips;
  2. Be careful not to leave your legs too spread or closed, and when squatting, your hips should be thrown back;
  3. You can start with three sets of 10 to 12 repetitions, but in case of knee or back pain, stop the exercise and seek advice from a specialist.

How to lose weight: b urpee

This is one of the most advanced movements. Moreover, it has high intensity and will work both the muscular and aerobic parts together.

How to do it

  1. First, do a squat, followed by a quick movement to put your hands on the ground and "kick" your feet back, stopping in the push-up position;
  2. Immediately afterwards, pull your legs back into the squat position and raise your torso;
  3. Finish with a jump with your hands extended upward.


There are several types of sit-ups that can help you lose belly fat without leaving home, but it is important to be careful with the spine and the performance of the exercise, and to stop if you feel pain in your back when doing the position, and seek the advice of a specialist.

How to do it

  1. Lie on the floor, on a mat or mattress, bend your knees and let your feet be parallel with the soles touching the ground;
  2. Put your hands behind your head and raise your torso, trying to make your head touch your knee, but be careful not to lift your lower back off the ground. Remember that your hands should not press on your neck, they are only for support;
  3. It is recommended that five sets of 30 repetitions be performed


The polichinelo helps warm up the body quickly and demands a little coordination and physical conditioning. Besides, in the first moments it is already possible to feel how it affects the whole body, and because it demands more cardiovascular work, it also has a great caloric expenditure.

How to do it

  1. To begin, stand in an upright position with your legs together and your hands stretched across your body
  2. Then, jump from the same place where you are, so that your arms follow the movement, raising them above your head where your palms should touch each other.
  3. Soon after, when the legs meet again after a short jump, the arms must also return to the starting position. The movement can be done quickly, but the arms and legs must be synchronized.
  4. Remember to have your feet positioned correctly and to bend your knees well during the exercise.

How to lose weight: pr ancha

The boards They are considered one of the abdominal exercises, which have several ways of being performed that can make the exercise easier or more difficult.

How to do it

  1. To start the plank, place both hands parallel on the floor and brace your elbows and forearms;
  2. In the same way, stand on the tip of your feet (which should be slightly apart), dividing the weight of your body on these four supports;
  3. Stay in this position for 30 seconds and repeat this process five times, then gradually increase the time.

How to lose weight: suggested menu

  • Coffee of the morning: 1 glass of fruit vitamin (1 glass 200 ml of coconut water + 1/2 apple + 1/2 pear + 3 mint leaves + 1 slice of papaya + 1 spoon/cup flaxseed meal)
  • Snack: 1 acai juice with strawberry or 1 small bowl of acai with banana or 1 medium serving of fruit salad.
  • Lunch: 3 tbsp (tablespoons) brown rice + 3 tbsp (tablespoons) steamed broccoli + 1 grilled fish filet + green salad at will
  • Afternoon snack: 1 glass (200 ml) watermelon juice with mint or 1 glass orange juice or 1 apple or 1 pear
  • Dinner: Large green salad + fruits + oilseeds + 1 can of light tuna, with 2 whole grain toasts seasoned with olive oil and flaxseeds
  • Supper: Green tea shake (200 ml) + pineapple (2 slices) + mint (3 small leaves).
  • Breakfast: ½ papaya with flaxseed meal + 1 cup mint tea + 1 whole wheat toast with red fruit jam
  • Snack: 1 orange juice, or melon juice
  • Lunch: 1 bowl of lentils + 2 tablespoons of brown rice + 1 eggplant sauteed with quinoa and green salad + green salad at will
  • Afternoon snack: 1 cup of fruit salad with granola or 1 small bowl of açaí with banana or 1 glass of pineapple juice with mint or 1 glass of red fruit juice
  • Dinner: 1 grilled fish or chicken filet + 4 tablespoons of cooked carrots and broccoli or American lettuce, tomato, carrot, raisins and kiwi salad seasoned with olive oil
  • Supper: 1 cup of iced green tea mixed with 10 blackberries or 10 strawberries
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Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.