How to Lose Belly Fat: The Guide to a Flat Stomach
Discover how to lose belly fat in a month.
All women dream of a flat stomach. Unfortunately, many factors prevent them from doing so. Overweight, pregnancy, stress-causing bloating… Not easy to display a firm and toned abdomen! But in this article, everything is made easy for you.
Abdominal fat is located under the skin of 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, i.e. 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.
Abdominal fat can be caused by excess food, a poor lifestyle (tobacco, alcohol), hormones, or a sedentary lifestyle. Stress is harmful to health, it can contribute to excess fat in the belly.
However 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.
However, 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 daily. 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. People who have less time 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 the stomach and lower back muscles.
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 fiber, 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.
“Becoming a bean lover can help you lose weight and whittle your middle,” registered dietitian Cynthia Sass told Today. Beans are loaded with soluble fiber, which eliminates inflammation in your digestive system. Having chronic inflammation can increase your weight gain.
It’s a common mistake to try to lose your fat by cutting fats completely out of your diet. It’s not just ineffective it’s unhealthy. The trick is getting the right fats. Saturated fats, which are found in meat and dairy, aren’t going to do any favors for your weight loss goals, but swapping those fats for some types of polyunsaturated fats, like salmon, is a better choice.
Salmon won’t necessarily make you lose weight, but according to San Francisco Gate, swapping your regular meat for fish is a step in the right direction.
Studies show that obese adults who eat three servings of fat-free yogurt a day (as well as being on a reduced-calorie diet) will lose significantly more fat and weight than those who are also on a decreased-calorie diet but don’t have yogurt. The yogurt eaters will lose 22% more weight and 61% more body fat than the others in the research group, according to WebMD.
Did you know a cup of bell peppers will give you three times the amount of vitamin C recommended for your daily intake? The great news is vitamin C is fantastic at fighting belly fat, according to Chatelaine, Not That. So load up on these delicious veggies.
Similar to bell peppers, broccoli is high in vitamin C. Pair it with some hummus and you’ve got a power meal.
High in fiber and nutrients, edamame acts as a great side to any meal because it helps you feel full for a long time. It’s also a remarkably low-calorie food.
Certain foods and beverages should 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.