When it comes to weight loss, you’ve probably noticed that the initial phase is fat burning within the arms and legs. Although eliminating fat from these areas is very important, the body more often deposits it in the middle part of the body – in the abdomen. This is why many people struggle with bulging at the waist, despite the fact that they have slim arms and legs. In this article we will talk about what causes weight gain, how it can be prevented and, finally, what are the ways to lose belly fat.
Types of abdominal obesity and its causes
Abdominal obesity is a condition in which the circumference of the abdomen is greater than the circumference of the hips. It can be caused by such factors as:
- The first factor that causes abdominal obesity is improper nutrition. People who follow a diet rich in fats and sugar, and poor in fiber, fruits and vegetables, are more likely to increase the amount of body fat in the abdomen.
- The second factor is the lack of movement. People who lead a sedentary lifestyle tend to have more abdominal fat than people who exercise regularly.
- The third factor is stress and sleep deprivation. People exposed to chronic stress tend to gain weight, especially around the waist. People suffering from sleep apnea tend to be overweight and often develop chronic fatigue syndrome and depression.
Abdominal obesity is also called visceral fat, intra-abdominal fat or central obesity. It is characterized by excessive accumulation of adipose tissue in the middle part of the body. It can increase the risk of heart disease, diabetes, stroke and other serious health problems.
There are several different types of abdominal obesity:
This type of fat deposition is considered seemingly good because it consists of subcutaneous fat. It is localized in the lower abdomen and buttocks, which makes the likelihood of developing health problems such as fatty liver, diabetes and heart disease less. It is often caused by lack of exercise and overeating, but it can also be the result of genetic factors.
Type of alcoholic abdominal obesity
This type is caused by excessive alcohol consumption. As a result, the rate of accumulation of body fat in the body increases, which leads to a change in the shape of the body. This type is common for men. In the case of alcoholic obesity, fat deposits are located only on the abdomen, while they are not on the buttocks and hips.
Hormonal abdominal obesity
Hormonal obesity occurs in case of imbalance of sex hormones or adrenal hormones. As a result, there is an increase in body weight and a shift of subcutaneous fat towards the abdomen. This type is more common in women who have gone through menopause.
Abdominal obesity of the gastrointestinal type
This type of excess weight appears due to diseases of the gastrointestinal tract (stomach ulcer, colitis, gastritis, ectopic pregnancy). Often it arises due to improper nutrition. Moreover, it can occur at any age. After the age of 20, the patient’s waist circumference increases by about 2 cm per year. A characteristic feature of this type is the accumulation of adipose tissue mainly in the upper abdomen and in the chest area (sternum).
Why is it worth losing weight from the belly?
Because the fat in this area accumulates around internal organs such as the heart, liver and kidneys, which can cause serious damage and health problems. A person with abdominal obesity is at higher risk of having a heart attack, stroke or even cancer. In addition, it causes breathing problems because the lungs have less room to decompress. Therefore, it is important to lose weight from the abdomen to prevent these diseases and improve the quality of life.
Why is it so difficult to get rid of belly fat?
It may seem like you can lose weight by exercising and following a diet, but the truth is that losing belly fat is harder than it seems. Why? In this type of fat there is a greater number of alpha-2 receptors that slow down metabolism. In addition, abdominal obesity increases blood pressure and cholesterol levels, increases the risk of developing diabetes and leads to insulin resistance.
What to eat to lose weight from the belly? What foods to avoid?
What to eat to lose weight from the belly:
- High-protein products: lean meat, eggs, lean dairy, fish (preferably those with a high content of omega-3 acids), soy and legume products
- Fruit cocktails and fruits
- Cayenne pepper and other spicy spices
- Black coffee, sugar-free
- Unsaturated fats: nuts, olive oil, meat, lean meat, sardines
- Wholemeal bread
What should you avoid?
- Carbonated and sweetened beverages
- Pasta and rice
- Saturated fats: butters, cheeses, fatty milk and meat, cakes, pasta, bacon, chips, palm and vegetable oil.
- White bread
- Sugar and sweets
How to lose weight from the belly – simple and effective advice
1. The right length of sleep
Sleeping for 7-8 hours a day is the best way to maintain the proper functioning of the body, allowing you to build muscle and burn fat effectively.
2. Time to relax
Well-being can help control hormones associated with obesity, such as ghrelin. Therefore, it is important during the day to find time for adequate relaxation and rest.
3. Drink the right amount of water
Water significantly accelerates metabolism, regulates body temperature, improves digestion, improves bowel function, eliminates water cellulite, and also firms the skin. The minimum daily dose of mineral water to be consumed is 8 glasses.
4. Give up alcohol
Alcohol has calories, but it does not contain nutrients. It also causes dehydration and interferes with fat burning.
5. Food from small plates in front of the mirror
This is another method that does not burn calories directly, but it affects our brain. A small plate will make you subconsciously apply a smaller portion, while eating in front of the mirror will improve your well-being, because as research shows, watching yourself or another person while eating a meal triggers the hormone of happiness.
6. Chew chewing gum
Chewing gum won’t make you lose more calories – it’s just a distraction that can make you eat fewer meals and not get hungry.
7. Do daily activities at fixed times
Daily activities such as eating, training, sleeping, etc. should be performed at fixed times. This will allow the body to get used to it and improve its stabilization. Thanks to this, we will avoid the situation that instead of, for example, We eat 4 meals 5, because on that day we woke up earlier than usual. This will cause that the next day we will go to bed even earlier and the “vicious circle” will come full circle. Therefore, if we want to lose excess body fat, it is very important to follow good eating habits and regularity of performing daily activities.
8. Take care of proper movement and gentle training
This is especially important for people who lead a sedentary lifestyle. It is very important to get up from time to time (at least every 1-2 hours) and just walk, stretch. The weight loss process is not only about introducing a caloric deficit. If we want fat burning to be effective, we must apply all the most important principles of a healthy lifestyle, follow a daily diet and perform properly selected exercises and physical activities (e.g. cycling).
9. Correct body posture
Proper body posture reduces tension in the muscles and promotes proper blood flow, which restores muscle activity.
10. Focus on proper breathing
Proper breathing promotes weight loss in every part of the body, including the abdominal area. Deep breathing helps strengthen the abdominal muscles and burn excess fat in this area. In addition, it improves blood circulation, which leads to better digestion and improved metabolism work.
11. Eat meals without haste
Eating slowly is a simple but effective way to lose weight. Thanks to it, you can feel full and eat fewer calories. In many people, there is a phenomenon of mindless or unconscious eating, which consists of eating without paying attention to how much or even what is eaten. This increases the likelihood of overeating. Eating thoughtfully can help you increase awareness of your appetite signals so you can eat less and lose weight.
12. Slimming bath after training
After doing each workout on an empty stomach for 20-30 minutes, soak in a hot bath with the addition of sea salt or Epsom salt (1 cup for each bath). This will help you burn extra calories quickly and effectively and at the same time soothe your sore muscles!
13. Magnesium for weight loss
Magnesium supplementation helps reduce hunger levels by increasing leptin levels , a hormone that makes us feel satiated.
14. Introduce dietary fiber, lean protein and healthy fats into the diet
Dietary fiber is essential for healthy digestion and regular bowel movements. A diet rich in fiber allows you to feel full longer after eating, which avoids unnecessary snacking. In addition to dietary fiber, the diet should also include products rich in lean protein and healthy fats. These foods maintain satiety for a longer period of time and help regulate insulin levels. Insulin is a hormone produced by the pancreas to regulate blood glucose levels. Eating foods rich in lean protein, healthy fats, and fiber helps keep insulin levels low
How to lose weight from the belly – sample exercises
Lie flat on the floor with your lower back pressed against the ground. Place your hands behind your head or straighten them in front of you. Keep your feet together and lift them off the floor. Lift the upper body off the floor by performing a spinal shunting movement. Raise your knees upwards so that they are perpendicular to the floor and your calves parallel to the floor. Lowering until the middle of the back touches the ground.
Lie flat on the floor or exercise you have with your knees bent and feet flat on the floor. We cross our hands on the chest, hide the chin to the chest and lift the shoulder blades a few centimeters from the ground, without pulling the neck. Stop for a while, then slow down and repeat several times.
Start by lying face down on the mat, resting on your forearms and toes, legs stretched straight behind your body, feet together. This is the so-called push-up position, but not yet lifting on your fingers or hands. Contract the abdominal muscles and lift the body from the mat in a straight line from head to toe, keeping your hands straight under your shoulders, elbows close to your torso, your hands facing each other. Hold this position for 10 seconds or more, breathing deeply, relax, and then repeat several times.
How to lose weight from the abdomen – diet and physical activity – summary
This is one of the most important factors that will allow us to “lose our belly”, get rid of “bacon” or fat folds and improve the work of our body. Remember that a healthy diet is not one on which you can not eat anything at all. The daily caloric demand must be ensured so that we can function properly, which is why a balanced diet is the key to success.
A good solution is to use additives to our diet. This will help us diversify it, and it will provide the necessary nutritional values, which will positively affect the burning of belly fat. We can use various types of teas or slimming coffees, e.g. Hai Matcha, Easy Black Latte or Slim Dream Shake.
We must remember that it is necessary to perform exercises for a flat stomach regularly, but we must not forget about activities such as a simple walk, running or cycling. These activities also have a very positive effect on the appearance of our figure.
As already mentioned, regular meals allow for proper metabolism and faster calorie burning. If we have a problem to comply with it, a good solution is a written menu for the next few days. This will allow us to have a kind of control. For this purpose, we can ask a dietitian for help, who will properly choose the diet.
The abdominal muscles are the same as all other muscles of the body. In order for them to develop, they must receive appropriate stimuli (in this case, physical exercise). Among the exercises that allow you to shape the abdominal muscles, the most effective are those that combine several elements at once: strength training, endurance training and cardio.
Use the lipotropic effect of fat burners
The lipotropic effect is very important because it helps break down and remove excess fat from the liver and other organs, while lowering cholesterol and triglycerides.
Used along with a healthy lifestyle and nutritional program, lipotropic supplements can help with weight loss by aiding the breakdown of fat cells. For this purpose, we can use dietary supplements for weight loss such as: BurnBooster or Slimdropico slimming drops.