How to lose weight of the belly effectively?, Love handles, small belly bounced or clearly swollen, the disenchantment of the French for their belly is common in our time when fashion standards return the image of thinness as an ultimate goal to achieve.
The French as a whole are too big, and for many of them, the storage of fat mass is at the level of the belly.
However, when we lose weight, we do not always manage to thin the area that concerns us, namely here: the abdomen. If losing weight in the belly is your goal, you've come to the right place.
Why does the body store fat around the abdomen? How to lose weight of the belly effectively and quickly? Is sport essential to achieve this? Are diets really effective for losing weight in the belly?
Let's find out.
The different types of fat around the belly
When the belly is prominent, fat has obviously been stored there. But what few people know is that this fat mass is of different types and is on two distinct levels. The location of the fat on your abdomen undeniably plays on the strategy to adopt to lose weight in the belly.
Visceral fat is also called abdominal fat. It is located deep behind the abdominals. It covers the organs. Abdominal fat is not frankly visible to the naked eye even if we guess it by the tense appearance it sometimes gives to the belly, and the waist circumference quite thickened.
The excessive presence of abdominal fat is not beneficial for the body. Indeed, an excess of visceral fat can justify a need to lose weight in the belly, beyond a simple aesthetic desire.
Contrary to what one might think at first glance, if it is the most harmful, it is not necessarily more difficult to dislodge.
Subcutaneous fat is located, as the name suggests, between the skin and the abdominals. It is the one that forms the famous beads that can be easily pinched.
If the BMI (Body Mass Index) is normal (between 18.5 and 24.9), it has little impact on the body. The desire to lose weight in the belly and lose this subcutaneous fat is therefore aesthetic.
Subcutaneous fat accumulates mainly because of lack of physical activity, and a diet that is too rich or unadapted.
It is not uncommon for both types of fats to be combined.
Three types of morphology are described and show where fat mass tends to accumulate naturally.
These are the gynoid, android and plethoric morphologies.
The gynoid morphology is overweight in the hips and buttocks, the android in the belly, and the plethoric on both areas. They are therefore the people with android morphology the most prone to fat gain in the abdomen and the most inclined to want to lose weight in the belly. Each morphology says a lot about the metabolism of the person.
Android morphology evokes a rather slow digestive system, a person who tends to eat fast and bloat.
Factors that promote abdominal fat gainBeyond the diet itself, many factors can interact and promote abdominal fat gain. The identification of these possible factors is essential to succeed in losing weight in the belly.
Stress is a major factor impacting the balance and vitality of the body, but also the appearance of fat mass in the abdomen.
Depending on the metabolism of the person, that is to say his physiological functioning, stress can have two completely antagonistic impacts: weight loss or weight gain.
In the context of weight gain, the hormone secreted in stress reactions, cortisol, promotes fat storage and especially at the abdominal level.
When stressful situations persist, the omnipresence of cortisol causes many consequences including localized weight gain in the belly.
Lack of sleep
An American study from the Winston-Salem School of Medicine in North Carolina suggests that sleeping less than 5 hours a night increases the risk of abdominal fat gain in young adults.
The reasons can be various: when we are tired, we have less courage for physical activity, we are more prone to demotivation and therefore to weight gain, hormones regulating appetite can be impacted by lack of sleep.
On the one hand, alcohol is very caloric (often unknown), but this is not the only reason that can justify the intake of abdominal fat. In addition to its proven harmfulness to the body, the breakdown of alcohol by the liver increases the formation of fatty acids and limits fat burning.
Three good reasons, therefore, for this alcohol to create, in the long term, what is colloquially called the "beer belly", and to give rise to the desire to lose weight in the belly.
Beyond the quality of the food you eat, eating constantly promotes abdominal fat gain. Digestive function is constantly stimulated, without ever taking a break.
Snacking is more often related to boredom, or the desire to control an emotion rather than real hunger, and is therefore related to the phenomenon of stress. When you snack, you "eat" your emotions and you get fat from the belly.
The dequilibrary of the intestinal flora
According to very recent studies on the gut microbiota, an imbalance between the different strains could promote, among other things, fat gain in the abdomen but also and especially the difficulty of losing weight in the belly.
Digestive discomfort related to the context of the meal
When you eat too fast and do not chew food enough, the work of the stomach is slowed down. Its contents pass more difficult and slowly to the duodenum and small intestine, creating uncomfortable bloating that distended the belly.
The problem is no longer fat, but fermentation caused by the stagnation of food in the digestive tract. The belly is nevertheless tense and prominent.
Finally, hormonal imbalances can be involved and especially the stage of menopause for women. Indeed, during the transition to premenopause, many signs are manifested, testifying to the gradual cessation of the production of ovarian hormones.
Among these signs, localized weight gain on the belly is often cited. It is not uncommon for even women with a slim figure to see their little can grow and then aspire to lose weight in the belly.
Why don't I lose weight in my stomach?
The question deserves to be asked because it concerns many people who try to lose weight in the belly without succeeding, despite their efforts and their successive diets.
Many reasons can be mentioned, and perhaps they concern you.
The first concerns the contributing factors involved in abdominal weight gain. If the factor(s) you are interested in have not been determined, and you have not put in place any action to work on it, your efforts to lose weight in the belly will remain in vain. These factors are root causes that go far beyond diet and should not be underestimated.
The second possible cause is your food rebalancing or your diet is not sufficiently targeted. To lose weight of the belly the diet must be thought accordingly, the simple caloric restriction will not be enough.
Third possible reason, you do not eat enough fruits and vegetables. Their high fiber content promotes good digestion.
Another identifiable factor, your physical activity is not targeted to lose weight in the belly. We will see later that some sports are particularly indicated in your case.
How to lose weight in the belly?
We come to the fateful question that everyone asks: how to lose weight in the belly? This has been mentioned previously, the priority is to determine the root cause of this fat gain in the abdomen. You will then need to target your diet and physical activity according to this goal.
You will finally be able to use natural aids, while remaining aware that there is nothing miraculous, but these aids can effectively complement the various measures put in place to lose weight in the belly.
Act on the root cause to lose weight in the belly
That is the priority of priorities. Perhaps you are concerned by one or more of these factors that, if nothing is done, prevent you from losing weight in the belly effectively?
Promote digestionThe context of the meal should not be neglected. It is imperative to sit comfortably, at the table, and devote real time to the meal. No more meals on the sofa, eyes fixed on a screen or on a work in progress!
Chewing well is also essential, in order to limit stasis in the stomach, and to effectively begin digestion through the mixture of saliva with food.
Thus, you will limit the risk of bloating and tense belly.
Be sure to consume fruits and vegetables every day, at every meal to help transit, to encourage the loss of belly fat.
Also remember to drink plenty of water to promote digestion and elimination.
Rebalance your microbiota
Always in connection with the intestinal sphere, rebalancing an intestinal flora may be necessary.
If your digestion is constantly in a state of flux despite a context of the careful meal, if you regularly have bloating, flatulence or discomfort in the abdomen, your microbiota may be unbalanced. It will be necessary to consult a gastroenterologist and a naturopath to help and accompany you.
Managing stressStress management methods are numerous: yoga, meditation, sports, music, creative arts and many more. The important thing is to choose the one that is made for you and allows you to take height on situations. Thus, by no longer being under a permanent secretion of cortisol, you can more easily lose weight in the belly.
Regulate your hormonal balanceThe transition to premenopause and the manifestations that accompany it are not inevitable. Accompany your body in this stage of life, by being followed by a gynecologist and a naturopath.
Sleep betterTo promote weight loss and especially in the abdomen, be sure to maintain good sleep. Sufficient sleep quantitatively and qualitatively is necessary to lose weight in the belly.
To promote sleep and falling asleep, limit exposure to screens during the evening, avoid watching TV in bed, turn off the waves of your mobile phone and move it away from bed. Make sure that the room temperature does not exceed 18°C. Finally, be careful that your nycthemeral rhythm (day / night) is regular, with an amount of sleep that corresponds to your needs.
The targeted diet to lose weight in the bellyThe diet focused on abdominal fat loss is one of the keys to success.
Low-calorie diets often push people who follow them to remove all forms of fat from their diet by forgetting the essential: sugar. Eat smart to lose weight in the belly.
Basic principlesWhat makes your belly fat: calories? Fat? What if it was sugar?
It is the overconsumption of simple carbohydrates that pushes the body to do storage in the form of fat.
Simple carbohydrates are in sweet products of course but also where they are not always suspected, in white flours. Are therefore concerned: bread and all products made from white flour and raising blood sugar quickly.
Choose foods with a low glycemic index (which can raise blood sugar less quickly).
To lose weight in the belly, you will have to give preference to complex carbohydrates in reasonable quantities. They are found in whole grain products: wholemeal bread, pasta and brown rice, etc.
When it comes to lipid sources, removing them completely is a mistake. You just have to choose them well: limit saturated fats (mainly of animal origin), such as fatty cheeses, cold cuts, fatty meats. Instead, choose good quality vegetable oils, rich in omega 3, 6 and 9 in the right balance: rapeseed oil, flaxseed oil, walnut oil, avocado oil, camelina oil.
Avoid overly restrictive diets that frustrate you and make you crack after a few weeks.
Bet on balanced diet and variety, with plates containing a source of protein, complex carbohydrates and good fats at every meal.
Stay moderate on quantities. Frugality is the rule. Eat slowly to your hunger without feeling like you've eaten too much when you leave the table.
Avoid snacking. If you need it, make a real healthy snack in the middle of the morning or afternoon: a fruit for example accompanied by a green tea.
Micronutrition to lose bellyInsulin resistance is one of the factors that promotes weight gain. Zinc, vitamin D and chromium are micronutrients that can help you in your process. Foods rich in zinc are crustaceans, oysters, white and red meat, eggs, whole grains, legumes, oilseeds.
Vitamin D is found in small fatty fish, eggs, but it is mainly synthesized naturally by moderately exposing its skin to the sun's rays.
Chromium is found in broccoli, brewer's yeast, green beans, whole grains, wheat germ, plums.
The work of mitochondria (the cellular organelles in charge of producing energy from sugar) must also be promoted. In case of failure of energy production due to a lack of micronutrients: sugar will be stored as fat so as not to remain in the blood.
In this context, vitamin B1, omega-3, vitamin A and vitamin C are your partners.
Wheat germ, hazelnuts, whole oatmeal contain vitamin B1. Omega-3s are present in small fatty fish such as herring, mackerel, sardines, and in vegetable oils such as flaxseed oil, rapeseed or camelina oil. Beta-carotene (vitamin A precursor) is present in apricots, carrots, fresh parsley, spinach, lettuce.
Finally you will find vitamin C in kiwis, citrus fruits, peppers, parsley, cabbage, lychees.
Specific "fat-burning" foods.Some foods have the ability to burn fat. Consumed regularly, they will help you lose weight in the belly. These are eggplant, green tea, oat bran, apple, lemon, green vegetables, zucchini, melon, watermelon, pineapple...
Physical activity to lose weight in the belly
To lose weight in the belly, regular physical activity is necessary.
The sport practiced regularly increases the basal metabolism and therefore the daily energy expenditure. Some sports are particularly indicated to lose fat around the belly.
What sports to lose weight in the belly?
Endurance sports and cardio training will be your friends to lose your little belly.
The choice of sport is to be adapted according to your tastes and your possibilities. The main thing is that you find pleasure in it and that thus, you practice it without forcing yourself in order to improve your well-being. you will kill two birds with one stone by better managing your stress.
Walking, whether sporty or Nordic, if practiced very regularly (several times a week), will help you lose visceral fat.
Running is also interesting, as well as cycling and swimming.
Sports such as yoga and pilates can also help you lose weight in the belly, the mobilization of deep muscles allows an effective strengthening of the abdominal strap.
The best muscle building to lose weight in the belly: it's sheathing! It is therefore a question of staying on board in sessions of 30 to 60 seconds depending on your level, interspersed with breaks and muscle relaxation of about fifteen seconds.
The sheathing very effectively strengthens your abdominals and plays in favor of a flatter belly, which is not necessarily the case with standard abdominal exercises.
The sheathing also allows you to refine your waistline.
If the basic sheathing bores you, try the dynamic sheathing (coupled with movements of the legs or bust): it will be even more effective!
Another tip: when you spend your day tucking your belly in, it also works! Without being aware of it, the abdominals are contracted, and are muscled!
Massage to help you lose weight in the belly
Massaging your belly will complete all the aforementioned measures. The mechanical action of the massage promotes blood circulation and toning of the area.
The palpate-roll technique
A well-known technique, palpate-roll very effectively tones the skin of the belly for a firmer appearance. It is quite feasible at home.
Using a neutral vegetable oil such as sweet almond oil or a massage gel containing caffeine, massively and firmly pinch the bulge of your belly and slide it under your fingers over the entire surface of the abdomen.
Repeat for 5 minutes each day.
Circular massage will, on the other hand, promote digestion and elimination. Make large clockwise circles all over the abdomen.
This technique promotes vascularization but also the movement of materials inside the digestive tract.
Herbal treatments can help you in your overall approach, without being a miracle solution.
Plants are to be chosen according to your metabolism and your priority need: improve digestion, burn fat, cut hunger.
Be sure not to present any contraindications to the use of its plants.
Practice cures of 3 weeks, more or less renewable according to your needs, leaving a therapeutic window of one week (a break) to prevent the body from getting used to it.
In the context of fat burning
The Guarana (Paullinia cupana) is traditionally used to better control weight and to contribute to fat metabolism in the body. It is usually found in the form of plant powder capsules, or integrated into complex products in synergy with other plants.
The Forskolin is an active ingredient extracted from the plant Coleus forskohlii, which is known for its ability to help regulate and destock fats. It also contributes to good body weight management and regulates fat metabolism.
Green tea (Camellia Sinensis) inhibits catechol-O-methyltransferase, an enzyme involved in the thermogenesis (combustion) of fats and promotes fat metabolism and oxidation. Green tea can be used as a hot drink or as a dietary supplement.
To promote digestion
Peppermint (Mentha x piperita) contributes to digestive functions and keeps the stomach healthy. It has a positive influence on gut health. It can be used as a capsule of plant powder, but is also delicious as an infusion.
Coriander (Coriandrum sativum) is also used to aid digestion. It participates in the normal digestion of fats, maintains normal cholesterol levels and maintains the normal gas balance in the digestive tract.
These plants can be combined synergistically in complex formulas specially dedicated to the flat stomach.
Essential oils can complement your neutral massage oil to potentiate the effects of the technique.
Make sure you have no contraindications or allergic risks. Thus the essential oils of rosemary officinal (Rosmarinus officinalis), lemon (Citrus limon), or cypress always green (Cupressus sempervirens) can complement the actions put in place previously.
Even if weight gain in the belly is often considered a fatality that can never be disposed of, the solutions exist and they are effective. The important thing is to enter into an individualized approach by determining the root cause of this mass gain, and to target diet, sports activity, massage and phytotherapy on the thinning of the waistline, for optimal efficiency.