How to lose weight from the stomach? 6 steps to achieve your dream figure

Why is it worth losing weight from the stomach?

Overweight and obesity are problems that affect an increasing part of society. A sedentary lifestyle, unhealthy snacks and highly processed products available at your fingertips and chronic stress that accompanies us every day are not conducive to achieving your dream figure and flat stomach.

Among people who are struggling with excessive body weight, there are two types of obesity - android, also called abdominal and gynoid, known as gluteal-femoral obesity. People who complain about the shape and size of their stomach usually suffer from the abdominal obesity, where excess body fat accumulates in the upper body, primarily in the abdomen. It is a disease that can have many different causes, but most often an abnormal lifestyle, as well as hormonal disorders, diseases or genetic predisposition affect to the excessive accumulation of fat in the stomach. The android obesity can be dangerous to human health and life because it can contribute to the fatness of vital organs such as the heart and liver, and can also increase the risk of developing diabetes, hypertension and insulin resistance, lipid disorders or metabolic syndrome. In addition, the abdominal obesity can burden the spine, contributing to the occurrence of lumbar pain and the development of postural defects.

There are several methods for defining the obesity and measuring body fat. Most often, the diagnosis of excessive body weight begins with the calculation of BMI, that is, body mass index, which is based on height and body weight, as well as the WHR indicator, that is, the ratio of waist circumference to hip circumference, which makes it possible to determine the distribution of adipose tissue in the body, as well as to distinguish the type of figure and type of the obesity.

Lowering the level of body fat can have a number of positive consequences, positively affecting not only the appearance and well-being, but also reducing the risk of developing numerous diseases and afflictions.

Causes of fat accumulation in the abdominal area

Excess fat in the abdominal area is neither a healthy nor a desirable phenomenon. However, before you will know the methods for slimming the stomach, pay attention to the causes of fat accumulation within it. Knowing the reasons for excessive accumulation of body fat in the upper body, it is much easier to take action to prevent its excessive occurrence. Where does fat in the abdominal area come from, and what are the causes of excessive fat deposition?

One of the reasons for the abdominal obesity may be genetic predisposition, which unfortunately we have no influence on. However, much more often the excess fat in the abdomen is due to improper eating habits - too high calorie supply along with the daily menu, abuse of highly processed and unhealthy products or excessive consumption of alcohol and other stimulants. In addition, the accumulation of fat in the abdominal area may also be affected by lack of physical activity and a sedentary lifestyle, excessive stress and lack of sleep and an irregular lifestyle. So how to start stomach slimming? What are home recipes for losing weight?

Stomach slimming - how to start?

The process of losing weight is a demanding and long-term effort, which will certainly not be in vain. It is important that you know that burning fat takes time and patience, and local weight loss, i.e. getting rid of fat only from the stomach, is not possible. The reduction of body fat takes place gradually throughout the body. From some places, fat can disappear faster and from others more slowly. Unfortunately, the abdomen belongs to those parts of the body in which adipose tissue accumulates at a rapid pace, while it disappears very slowly.

Because it is possible that excess body fat in the abdomen is associated with the occurrence of hormonal disorders or various diseases, for example, with abnormal thyroid function or insulin resistance, before starting the weight loss process, it is worth doing basic blood and sugar tests, and consult your doctor. On the other hand, women who complain about a large stomach after pregnancy and childbirth should consult a physiotherapist before starting weight loss, because sometimes the abdominal circumference may be affected by muscular lacuna and damaged abdominal muscles, which limits the possibility of exercising on a flat stomach and requires proper treatment under the supervision of a specialist.

How to lose weight from the stomach? 6 steps to your dream figure

Slimming is a tedious and gradual process that requires a lot of patience. However, when you notice the loss of the first extra kilograms and centimetres, you will believe that your actions and changing habits make sense. Although the reduction of body fat affects the whole body, not just the abdomen, by following the rules below, you can slightly speed up the achievement of your dream, flat stomach.

Diet for a flat stomach - how to eat to lose weight from the stomach?

The first step when losing weight is to change your eating habits. The diet for a flat stomach is a menu that takes into account the caloric deficit, and thus provides the body with slightly less energy than results from the body's special demand patterns, which allows the reduction of body fat.

Effective weight loss requires a change in the daily diet, so it is important to limit the consumption of highly processed and ready-made products, wheat bread, fatty meats and offal, as well as sweets and salty snacks. It is worth eliminating carbonated drinks from the menu, as well as alcohol and cigarettes. So what to eat? A good solution is to base your daily diet on fresh vegetables and fruits. The menu should also include whole grains, milk and high-protein products, as well as healthy fats, lean meat and fatty fish. You should not forget about healthy snacks, such as nuts or seeds, as well as the supply of adequate amounts of water, in particular non-carbonated, which reduces the desire to snack and increases satiety.

When planning a menu, it is worth paying attention to the appropriate supply of dietary fibre, which increases the feeling of satiety and has a positive effect on intestinal peristalsis - it can be found, among others, in whole-grain cereal products, vegetables and fruits, legumes, as well as in products such as oatmeal or flaxseed. In addition, it is worth including complete protein products in the diet, which also increase the feeling of satiety and suppress appetite, and at the same time can facilitate weight loss from the abdomen - high-protein products include, among others, milk, natural yoghurts, kefirs, cottage cheese, as well as fish, eggs and lean meat.

Spices and herbs for slimming the stomach

Positively on the process of losing weight from the abdomen can also affect some herbs and spices, which naturally increase the rate of fat burning. In the daily diet, it is worth considering ingredients such as ginger, turmeric, cinnamon, tarragon, as well as pepper, or additives that not only diversify the taste of the consumed dishes, but also boost the metabolism. In addition, herbal infusions such as mint, chamomile, sage or melissa can be helpful in weight reduction. What is more, nettle infusion may result in a reduction in the feeling of abdominal bloating.

When thinking about how to lose weight from the abdomen, it is worth paying attention to the daily diet and making appropriate modifications in it. The diet for a flat stomach is a menu rich in vegetables and fruits, wholesome cereal products, healthy fats and high-protein products. It is a diet that takes into account the appropriate caloric deficit.

Training for a flat stomach - How to exercise to lose weight from the abdomen?

The abdominal muscles are postural muscles that have a stabilizing function. Therefore, it is worth strengthening them regardless of whether you want to reduce body fat or not. Regular physical activity can have a positive effect on achieving the desired figure and flat stomach, and moreover, it can have a positive effect on mental health and well-being. When losing weight, it is worth paying special attention to aerobic exercises, such as running, cycling or swimming, as well as high-intensity interval training, e.g. HIIT, or resistance training, which can enable not only effective reduction of body fat, but also increase non-fat muscle mass.

"How to lose weight from the abdomen - exercise" - this is an issue that arouses considerable interest among people struggling with excessive body weight. So what activities, in addition to the above, should be included in the daily training plan to reduce abdominal circumference? When slimming the abdomen, it is worth doing exercises such as:

squats,
bicycle crunch,
plank,
burpees,
mountain climbers,
russian twist.

It is also important to remember that more does not always mean better. Frequent intensive exercise does not mean faster results - regular workouts are important, but excessive physical activity and lack of proper rest can cause an increase in cortisol levels in the body, and thus increase the deposition of fat around the abdomen. In addition, the lack of regeneration can lead to injuries, which will certainly not accelerate the reduction of body fat. Therefore, exercise, but in moderation, so as not to overload the body.

Learn more: The best exercises to lose weight. Which weight loss workout should you choose?

How to lose weight from the stomach? - The role of dietary supplements

During the abdominal weight loss, dietary supplements may also be helpful. If your diet does not provide the supply of the right amount of valuable macro-and micronutrients, try to modify it in such a way as to provide the body with all the necessary ingredients. If, despite trying hard, you have a problem with providing the right amount of nutrients to the body - consider using dietary supplements. Vitamin preparations may be helpful, which will supplement the deficiencies of valuable micronutrients, as well as protein supplements that will provide a feeling of satiety and support the development of muscle mass and reduction of body fat. During the process of burning stomach fat, fat burners, or thermogenics, may also be supported, which may intensify the thermogenesis process or accelerate the breakdown of fat tissue and use it as a source of energy in the body.

In order to lose weight from the abdomen, physical activity should be taken into account in everyday life. Exercises for a flat stomach include aerobic training, interval effort or resistance exercises.

How to effectively lose weight from the abdomen? - The importance of sleep

Contrary to appearances, it is also important during weight loss to have a night rest, or sleep. Its deficiency can disrupt the hormonal balance, causing also abnormal secretion of hormones responsible for the feeling of satiety and hunger - leptin and ghrelin. Sleep deprivation can also contribute to increased cortisol levels, slow down metabolism and may make it difficult to lose weight from the abdomen and other parts of the body. Therefore, it is worth paying attention to the appropriate quality and hygiene of sleep - among others, ventilate the room before night rest and sleep continuously for 7-8 hours every night.

How to slim down the stomach? - The role of stress

Stress has a significant impact on the health and functioning of the body. Nowadays, when it is common to lead an intense lifestyle and give 110% of yourself, stress is a phenomenon present in the life of every person. And although it can sometimes motivate the body to act, excessive stress is an undesirable phenomenon that can lead to more frequent snacking ("stress eating"), and can also contribute to hormonal imbalance. Stress, like sleep deprivation, can cause an increase in cortisol levels in the body, and this can contribute to the storage of fat in the body and cause fat gain. Therefore, it is extremely important to avoid stressful situations in everyday life and find a way to deal with tension and nerves. A good solution, instead of snacking on sweets, can be, for example, physical activity.

Abdominal slimming and the pace of life

Although the world is rushing faster and faster, when working on the perfect figure it is worth slowing down and finding a moment to rest every day. When slimming the abdomen, it is important to calmly chew meals, bite after bite, which not only can reduce the risk of digestive problems and undesirable ailments from the digestive system, but it can also allow the feeling of satiety to appear faster and reduce the amount of food consumed. In addition, it is worth every day to find a moment of time only for yourself, which allows you to calm your mind, allows you to collect thoughts and facilitates charging the body with positive energy and motivation for further action. A good solution may be, for example, practising yoga or meditation, as well as a quiet walk in the forest or a relaxing bath with the addition of aromatic oils. Benefit the health and weight loss process can also be affected by the reduction of blue light.

To lose weight from the abdomen, it is worth paying attention to varied meals, slow food consumption, as well as a calm pace of life, without stress, but with a smile.

What to avoid when reducing stomach fat?

Rigorous diets, intense exercise several times a day or hungry days are restrictive methods of weight reduction that are better to let go. An overloaded body can start to defend itself, putting off excess body fat "for worse times", and your well-being may then be at a low level - you may lack energy and strength to act. And even if you manage to lose your stomach or unnecessary kilograms, then the "jo-jo effect" is inevitable - after using a rigorous diet, you will quickly return to your old habits, your body weight will increase again.

Therefore, a much better solution seems to be a reasonable approach to the topic and the introduction of long-term changes in everyday life that, although at the beginning may require some effort, over time will become your natural actions, which will not only allow you to lose unnecessary stomach fat, but also to maintain full health and well-being.

Bibliography:

Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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