How to Lose Belly Fat: The Guide to a Flat Stomach
Abdominal fat is located under the skin in the belly. Visceral fat is found in the abdomen and surrounds the viscera (the intestines and the liver). These adipocytes or lipid cells become visible from the outside, ie the belly is visible. Even if some give them sweet names, such as “brioche” or “can”, the discomfort of people with stomachs can go beyond simple physical complexes. Abdominal fat is not without risks to an individual’s overall health. Losing belly fat is one way to stay fit.
Is abdominal fat dangerous for health?
Abdominal fat can be caused by excess food, poor lifestyle (tobacco, alcohol), hormones or sedentary lifestyle. Stress being harmful to health, it can contribute to excess fat in the belly. The main problem with visceral fat is that the cells containing the fat (adipocytes) will circulate in the blood and release the lipids, causing an excess of triglycerides. The fat can then clog the arteries and lead to the appearance of pathologies, such as diabetes or hypertension.
In addition, excess visceral fat can lead to liver cancer or heart attack, more serious consequences of too much sugar and fat in the blood. Abdominal fat can therefore become harmful to health, which is why losing belly fat helps restore and maintain health.
How to lose belly fat with exercise?
The good news is that belly fat is lost first when a person decides to take charge of their weight. The body easily stores fat in the belly, but on the other hand, it is this that melts first. Losing belly fat in 1 month is even possible. For that, you have to move. Walking or going up and down the stairs are two exercises you can do on a daily basis. This allows you to expend energy and burn calories simply and without much effort.
Once a week, it is recommended to practice an endurance activity, such as brisk walking or jogging. Cycling and swimming are two sports that are gentle enough to start with and have the advantage of using the muscles of the abdominal belt. Belly fat will quickly decrease. For people who have less time, they can practice HIIT (High Intensity Interval Training). It is a sports preparation that is intense, but of short duration (about 15 minutes). This type of training consists of sheathing exercises and “scissors”, for example. They are very effective in losing abdominal fat and strengthening stomach and lower back muscles.
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What diet to lose visceral fat?
For the results to begin to be visible after 1 month, it is necessary to combine sport and diet. Consuming foods that burn fat is a real asset to losing abdominal fat. Always favor cooking with water, steam or oven. Eggplant is a vegetable that captures fat and absorbs it, like a sponge. Green vegetables (green beans, spinach, etc.), rich in fibre, should be incorporated into each meal. Citrus fruits have the reputation of being fat-burning foods, such as lemon or grapefruit, which will also promote good digestion and good intestinal transit.
The apple is a quality fruit to have a flat stomach, because it has the advantage of reducing the feeling of hunger. It is rich in pectin, which helps in the elimination of fat in the body. It is also necessary to integrate foods rich in water, such as watermelon, melon or cucumber. To lose belly fat, oats are advised. It is rich in fiber and regulates cholesterol levels. Green tea helps to drain the liver and toxins. Drinking 2-3 cups of tea a day is part of a diet to lose visceral fat.
Foods to avoid to lose belly fat
Certain foods and beverages should definitely be avoided, as they create bloating and make the stomach bloat. Sodas and orange juice are full of refined sugar and dyes, bad for your health in general. It is better to squeeze fruits or vegetables yourself, to keep a beautiful figure. Homemade juices or smoothies also allow you to keep all the fibers and vitamins, essential for good intestinal transit. Fried foods are to be avoided, as well as cold meats, because they contain bad saturated fats, lodged directly in the stomach, buttocks or thighs.
Bread should be eaten in moderation. It is better to eat grain, bran or seed bread, which is healthier for the body. With a balanced diet and a little sports activity, belly fat is lost naturally. Dietary supplements can be prescribed by a doctor to help eliminate visceral fat. Removing belly fat by cold is a good way to boost the destocking of adipocytes, thanks to cryolipolysis.