According to surveys, 3 people out of 10 people are not satisfied with the way their stomach looks. The bitter truth is that it is not possible to lose fat only in selected parts of the body, such as the stomach or thighs, without losing weight in other parts of the body. The good news is that with targeted exercises and the right diet, it is entirely possible to shape individual areas of the body and lose belly fat. So if you want to know how to lose belly fat, we must say that this requires a little patience and discipline, but the dream of a flat, well-shaped body does not have to remain a dream.
Losing weight on the stomach
Getting rid of belly fat is not only useful for visual reasons. Excessive accumulation of fat around the abdominal organs is harmful. It can promote development of various diseases – cardiovascular diseases and diabetes. There are basically two types of adipose tissue in the body – subcutaneous and visceral. Few women are happy about too much fat on their thighs and hips, but it is much less harmful than the fat on their stomach. The increased visceral fat has been linked to an increased risk of heart attack, high blood pressure, stroke, arteriosclerosis, diabetes, thrombosis, Alzheimer’s and even cancer.
Lose belly fat – that’s what matters
We should say goodbye to the thought of only wanting to lose fat on the stomach and look at our body holistically. In plain language, a healthy and balanced diet in combination with regular exercise and smart stress management is the key to success. To keep motivation as high as possible, you should set yourself small sub-goals – and then proceed step by step. To get rid of belly fat effectively, the following screws must be turned –
- Diet – Balanced and high in fiber with lots of fresh fruit and vegetables, whole grain products, proteins and healthy fats.
- Exercise – Regularly and in the fresh air, ideally a combination of strength and endurance sports.
- Stress management – The body releases cortisol in times of excess stress. It supports the increase in abdominal fat. Yoga or meditation can be helpful.
Limit the consumption of bread, sugar, pasta, cheese, fast food, (any type of trans-fat). For vegetables, lean meat and fish and dairy products must be avoided. You must add fruit in moderation. Don’t snack all the time. You must consume alcohol only in moderation. However, it is suggested to leave this habit. Drink plenty of water. Avoid road-side foods. Regular exercise is mandatory. Be patient and always set small sub-goals. Reward yourself and keep motivation high.
Sport suitable for getting rid of belly fat
Any kind of fat-burning movement is effective, as long as you enjoy it and therefore keep on doing it. As we know, to lose fat on your stomach, regularity is important. Train continuously, try out new sports and change your movements to set new stimuli for the muscles. A true fat burner workout is HIIT, high-intensity interval training. Even with a relaxed jog through the road is enough. With targeted strength training, the body is then shaped and toned. Although it is not possible to only lose fat in individual parts of the body, problem areas can be tightened and shaped with the help of special exercises. Fitness exercises that involve the whole body are the best choice. Best examples would be squats or the plank, which is considered the most effective exercise for a flat stomach. Dead lifts, pushups or lunges are also very effective strength exercises. Targeted abdominal muscle exercises would be the classic sit-ups, pelvic lifts, jackknife, mountain climbers or trunk lifts and there are also countless variations in crunches.
