1. Eat slowly and savour your food

In addition, it is important to prioritize foods rich in fiber, such as vegetables, fruits, legumes and vegetables, because these foods take longer to be digested in the stomach, reducing hunger throughout the day.

Eating slowly allows that when the stomach is almost full, it sends a signal to the brain indicating that it has already received enough food and that it no longer needs to continue eating.

The amount of water that should be ingested per day varies between 1.5 to 3 L per day. If you have any difficulty drinking water, it is possible to prepare flavored waters, such as lemon or orange water, for example, so that it is easier to reach the goal during the day.

Practicing physical exercise between 30 to 60 minutes, at least 3 times a week, is essential to lose weight and reduce the belly. Physical exercise speeds up metabolism, stimulating the loss of body fat.

The exercises must be of moderate to high intensity, including aerobic activity, such as dance, running, swimming or cycling, as well as resistance and strength, such as weight training, GAP, or functional.

· Cookies or snacks;

· Ice creams;

· Breakfast cereals with sugar;

· Dressings and sauces, such as meat broths, mayonnaise, ketchup, and salad dressings;

· Soft drinks and powdered drinks;

· Frozen products, such as chicken legs, hamburgers or ready meals, etc.

Eating natural foods rich in fiber at all meals, such as brown rice, whole wheat bread, beans, apple, melon, lettuce, pumpkin and tomato, help to lose weight.

In addition to that, spending many hours without eating harms weight loss, since generally at the next meal you eat with great appetite, eating more than what is really needed, increasing calorie intake and fat accumulation in the body.

Sleeping between 7 to 9 hours a night helps to lose weight, since GH or growth hormone production increases during sleep, being important for metabolism and reducing body fat.

In addition to that, the consumption of alcoholic beverages is generally accompanied by snacks, such as high-fat cheeses, salami, and snacks, for example, foods that are high in calories, which also harm weight loss.

Writing down everything you eat throughout the day is also a good strategy to lose weight, since in this way the person becomes more aware of what they eat and is able to identify what they have to improve in order to lose weight and have a healthier life.

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