Flat stomach: these are the most effective methods to reduce belly fat, according to a nutritionist.
Don’t know what to do anymore to lose the fat around your lower belly? Simple and effective good habits can help you get a flat stomach.
As we age, it is not uncommon to store more fat, especially around the lower abdomen. Belly fat naturally accumulates gradually over the years. Although it is particularly difficult to combat the fat that accumulates in this area, a healthy lifestyle is essential to address this phenomenon. Therefore, it is advisable to exercise regularly and follow a balanced diet.Study Anatomy
Where does belly fat come from?
To effectively combat belly fat, it is essential to understand its origin. This fat accumulation can be the result of a poor diet, but also of a lack of physical activity, a sedentary lifestyle, insufficient sleep, or hormonal imbalances. In general, an unhealthy lifestyle promotes fat accumulation in this area.
When fat accumulates, it loses its protective function, which can lead to health problems. “Excess visceral fat contributes to metabolic diseases. When the waist circumference exceeds 80 cm in women and 94 cm in men, there is an increased risk of elevated triglyceride levels, which can lead to cardiovascular risks,” explains Elise Molina, a nutritionist at the Rouen Sports Health Center, specializing in nutritional balance, sports nutrition, and cryolipolysis treatments. It is therefore crucial to take action to get rid of it. Fortunately, there are several effective methods to lose belly fat.Which sports are best for losing belly fat?
Physical activity is, of course, essential if you want to lose belly fat. But it can sometimes be difficult to know where to start and which exercises to choose. One of the most effective exercises for this is strengthening the core muscles. “Walking is essential to stimulate fat burning and strengthen the abdominal muscles; it is recommended to walk for 30 minutes every day,” explains the specialist.
What good eating habits do you need to adopt to lose belly fat?
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What good eating habits should you adopt to lose belly fat?
Belly fat often stems from an unhealthy diet. It is especially essential to learn to eat healthily and in a balanced way. However, you do not need to impose a strict diet on yourself. To get a flat stomach, it is recommended to opt for a fiber-rich diet: fresh fruit, dried fruit, whole grain products, prepared vegetables, legumes, nuts, and seeds… “Be careful with dried fruit, though, as it contains a lot of sugar. Large amounts come from fat storage. It is also best to eat nuts and seeds in moderation, a maximum of one tablespoon per day, because they contain a lot of fat,” explains the nutritionist. If you feel full, it is easier to resist cravings (and therefore snacks). “Eat a maximum of two to three pieces of fruit per day to also keep your sugar intake down.” “Why not give preference to whole grain products and dried vegetables to enrich your diet with fiber and thus keep your blood sugar levels low?”, asks the specialist.
In addition to fiber, it is important to combine it with lean additions, which aid in calorie burning. Opt for turkey, poultry, white fish, eggs, or shellfish, etc. The idea is not to deny yourself anything, but to relearn how to eat and enjoy parts of your meals. Hydration is also essential: “Two liters of water a day helps you better control your food intake and avoid unhealthy snacks.”
Finally, sugary products should be limited to about twice a week: pastries, slices of cake, pie, dairy desserts, etc. Similar applications apply to fatty products such as processed meat or breaded products, which should be consumed up to twice a week. “And we should eat fatty meat twice a week to further avoid fat intake. Finally, a midday snack can help counteract cravings in the late afternoon and prevent snacking: we could have a dairy product, a grain product such as bread or a pancake, and a piece of fruit,” concludes Élise Molina.
By preparing door meals for the entire week in advance, you can prevent snacking. You then only need to heat them up for a delicious and selected meal. With thanks to Elise Molina, nutritionist at the Rouen Sports Health Center, specialist in nutritional balance restoration, sports nutrition, and cryolipolysis treatment.
Abdominal exercises, such as squats, push-ups, and jump jacks, can also be very useful. In an interview with Femme Actuelle, Mehdi El Mabrouk, a sports coach at Trainsweateat, recommended three specific exercises for a flat stomach: the chest lift, the hundred, and the inverted chair.
If you aren’t that fond of strength training, don’t worry. Other sports such as cycling, swimming, surfing, roller skating, climbing, or even boxing are just as effective. They train your core muscles almost without you realizing it. “Running burns significant fat reserves after a 5 km run, several times a week. You can even alternate between walking and running; interval training is very effective for fat loss,” says an exhausted Élise Molina. Finally, she concludes: “It is important to train for at least 45 minutes once or twice a week, otherwise your metabolism remains relatively inactive.”
