The queries “how to lose belly fat” or “how to lose weight in the waist” are among the most popular in search engines. The idea of doing something (but not for very long) to get a slim waist is very attractive.
It won’t work at the snap of your fingers, of course, but there are a few tips that will actually make your stomach look flatter.
We’ll agree right away that advice like “Exclude just one product and become slim overnight” will not be here. Let’s face it – how is this even possible in terms of physiology. But we will still tell you something useful.
What is belly fat and why is it needed at all?
The good news is that you can’t completely remove subcutaneous fat, and it won’t work. The fat layer is needed, as it is a source of energy for our body, as well as a tissue that provides us with warmth. The less fat you have, the more you freeze – not sure if this is the effect you expect.
But too much fat is also bad. Excess visceral fat is a risk factor for diabetes and cardiovascular disease.
How much belly fat is normal?
Again, absolutely no fat layer is impossible. Fat deposits are needed, especially for women, since fat cells are involved in the storage of estrogen, an important sex hormone. The lack of body fat sometimes affects the problems in the reproductive system: the cycle can become irregular, and problems with conception are also possible.
20-30% of body fat is considered normal for a woman – this proportion can be approximately calculated by “smart” scales, in addition, there are surveys that are aimed at identifying this particular parameter in the body.
The speed with which you will lose weight in principle and lose weight in the abdomen depends on many factors. It also affects which method you choose, as well as genetics, stress, age, and health.
The best exercises to lose belly fat
Crunches and sit-ups may seem like the perfect way to get a six-pack in your belly, but they just won’t do the job. Yes, they will strengthen the core muscles, but they will not help you burn calories in the waist area.
The best option for those who decide to lose weight in the waist will be circuit training or free weights. They will help you lose weight evenly and evenly reduce body fat. Muscle mass will increase, replacing fat, and calories will be effectively burned.
Keep in mind that exercising too intensely will not help you lose fat faster, it is better to choose a softer integrated approach that combines everything: healthy habits, nutrition, and physical activity. Even if you just start walking more, it will be much more useful than doing nothing at all.
In addition, remember that if your nutrition is far from ideal, then it will be difficult for any physical activity to outdo the harm of extra calories. To lose weight, you need to create a calorie deficit – consume fewer calories than you expend.
What foods should be removed in order to lose weight in the stomach faster?
Here are some tips for your diet. We will not recommend a specific weight loss plan, but we will give a few recommendations that will help you adjust your diet.
This is what needs to be excluded and then the process will go faster.
- Refined foods: processed meat products, white flour baked goods, fast food. They seem tasty at the moment, but in reality, they fill you up for a very short time.
- Alcohol: a source of excess calories, as well as a product that contributes to the accumulation of body fat.
- Foods that provoke inflammation: for example, sugar, which causes bloating and discomfort, and simply interferes with weight loss.
- Ready-made sauces and dressings: Most store-bought sauces are high in sugar, preservatives, and calories. You can make an alternative yourself, and more healthy and correct.
