How to lose belly fat: the guide to a flat stomach

Abdominal fat is located under the skin on the belly. Visceral fat is found in the abdomen and surrounds the viscera (intestines and liver). These adipocytes or fat cells become visible from the outside, meaning that the belly is apparent. Even if some people give them sweet names, such as “bun” or “belly”, the discomfort of people who have a belly can go beyond simple physical complexes. Belly fat is not without risks to an individual’s overall health. Losing belly fat is a way to stay in shape.

Is belly fat dangerous to your health?

Abdominal fat can be caused by an excess of food, a bad lifestyle (tobacco, alcohol), hormones or even a sedentary lifestyle. Stress being harmful to health, it can contribute to excess belly fat. The main problem with visceral fat is that the cells containing the fat (adipocytes) will circulate in the blood and release lipids, causing an excess of triglycerides. The fat can then clog the arteries and lead to the development of diseases, such as diabetes or hypertension.

In addition, excess visceral fat can lead to liver cancer or heart attack, the 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 sports?

The good news is that it is the belly fat that is lost first, when a person decides to take charge of their weight. The body stores belly fat easily, but in return, it is the belly fat that melts first. Losing belly fat in 1 month is even possible. To do this, you have to move. Walking or going up and down the stairs are two exercises that can be done on a daily basis. This allows you to expend energy and burn calories simply and without too 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 sport preparation that is intense, but of short duration (about 15 minutes). This type of training consists of sheathing and “scissor” exercises, for example. They are very effective in losing abdominal fat and strengthening the muscles of the stomach and lower back.

What diet to lose visceral fat?

In order for the results to start being visible after 1 month, it is necessary to combine sport and diet. Eating foods that burn fat is a real asset for losing abdominal fat. It is important to cook them in water, steam or in the oven. Eggplant is a vegetable that captures fat and soaks it up, like a sponge. Green vegetables (green beans, spinach…), rich in fiber, should be incorporated into every meal. Citrus fruits have the reputation of being fat-burning foods, such as lemon or grapefruit, which will also promote good digestion and 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 to eliminate fat in the body. It is also necessary to incorporate foods rich in water, such as watermelon, melon or cucumber. To lose belly fat, oats are recommended. It is rich in fiber and regulates cholesterol levels. Green tea helps to drain the liver and toxins. Drinking 2 to 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 drinks should be avoided because they create bloating and cause the belly to swell. Sodas and orange juice are full of refined sugar and coloring agents, which are generally bad for your health. It is better to squeeze fruits or vegetables yourself, to keep a good figure. Homemade juices or smoothies also allow you to keep all the fibers and vitamins that are essential for a good intestinal transit. Fried foods should be avoided, as well as cold cuts, because they contain bad saturated fats, which can be found directly on the stomach, buttocks or thighs.

Bread should be eaten in moderation. It is preferable to eat bread with cereals, bran or seeds, which is healthier for the body.

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