Where does lower belly fat come from?
The presence of fat in the lower abdomen can be particularly annoying. However, to combat it effectively, it is essential to understand where it comes from. This allows the problem to be targeted and resolved effectively. This accumulation of fat can result from a poor diet, but also from a lack of physical activity, a sedentary lifestyle, lack of sleep or hormonal disruptions. Generally speaking, an unhealthy lifestyle promotes the accumulation of fat in this area.
When fat accumulates, it loses its protective function, leading to health problems. “There visceral fat in excess is a factor in the occurrence of metabolic disease. When the stomach circumference is greater than 80 cm in women and 94 cm in men, there is an increased risk of an increase in triglyceride levels which causes cardiovascular risks” specifies Élise Molina, nutritionist. It is therefore crucial to act to get rid of them. Fortunately, there are some effective methods for effectively lose a little belly.
What sport can you do to lose belly fat?
Physical exercise is of course essential if we want to lose a little belly. But, it is sometimes difficult to navigate and know where to start. One of the most effective exercises for this area is the core. “Walking is essential to boost the melting of visceral fats as well as to promote the strengthening of the abdominal muscle chains; it is recommended to walk 30 minutes a day and every day“ specifies the specialist.
Abs, but also squats, push-ups or jumping jack can also be of great help. If you’re not a big fan of strength training exercises, don’t panic. Other sports such as cycling, swimming, surfing, rollerblading, climbing or even boxing are just as effective. They mobilize the stomach, seemingly nothing. “The race draws significantly on fat reserves from a 5 km run, several times a week. We can why not alternate between walking and runningthe very effective split for fat loss” advises Élise Molina.
Finally, she concludes: “it is important to practice one or two sessions per week of at least 45 minutes, otherwise the metabolic potential remains little active”.
Food: an essential role in losing your stomach
Very often, belly fat comes from a poor diet. Learning to eat in a healthy and balanced way is therefore essential. However: imposing a drastic diet on yourself is out of the question. To regain a flat stomach, it is advisable to favor a diet rich in fiber: fresh fruit, dried fruit, whole grains, cooked vegetables, legumesoilseeds… “However, be careful with the dried fruit, which are very sweet sources. In excess, they promote fat storage. Likewise, oilseeds should be eaten in small quantities, one tablespoon per day, because they contain a lot of lipids” specifies the nutritionist. Once you are full, it will be easier to avoid cravings (and therefore snacking). “We eat two to three fruits per day maximum, in order to also limit sugar intake. We favor, why not, whole grains and dried vegetables to enrich your diet with fiber and, in this way, limit the carbohydrate level in the blood. advises the specialist.
With fibers, it is important to combine lean protein, which help burn calories. We then opt for turkey, poultry, white fish, eggs or seafood, etc. The idea is above all to not to deprive yourself, but to relearn how to eat, while continuing to enjoy yourself. Hydration is also essential: “2 liters per day allows you to better limit your food intake and avoid unwanted snacking“. Finally, we limit sweet products to approximately twice a week: pastries, slices of cake, pastries, dairy desserts, etc. Likewise, fatty products such as cold meats or breading should be consumed twice a week. “And we will consume two fatty meats per week to further limit lipid intake. And to finish, a snackevery afternoon, perhaps useful to combat end-of-day cravings, avoid snacking: you can take a dairy product, a grain product type of bread or pancake as well as a fruit” finishes Élise Molina.
It is possible to practice the batch cooking technique to avoid snacking. You then prepare all your dishes for the week. All that remains is to reheat to enjoy yourself, in a balanced way.
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