How to lose fat in the abdomen: an effective approach

Abdominal fat – very common problem. Some manage to easily return a flat tummy in a couple of weeks at the gym, others have to resort to diets, while others are generally sure that only a surgeon can rid them of unnecessary fat. One of the most important moments in getting rid of extra centimeters in the abdomen is to identify the reason why they appeared there, and only after that proceed with the correction of the diet (in the first place) and exercises that will help tone the abdominal muscles.

What causes belly fat?

Belly fat does not please anyone, especially during the beach season. The appearance of fat in this area can contribute to:

• malnutrition;
• certain diseases;
• constant stress;
• hormonal imbalance;
• Sedentary lifestyle.

If your weight gain is not related to your eating habits, it's best to see your doctor first to be checked for any convalescent diseases.

Therefore, in order to remove fat in the abdomen, you must first aim at eliminating the root cause of its appearance. To do this, it is best to consult a doctor who, through diagnostic measures, will be able to determine whether the weight you have gained is the result of health problems.

We'll look at:

• what kind of food will help to lose belly fat;
• what exercises are best for losing weight in the abdomen;
• what habits should be abandoned so that fat does not accumulate in the abdomen.

What diet should I follow to lose belly fat?

It is not for nothing that estet-portal.com chose nutrition as the first item in the plan for getting rid of fat in the abdomen. Numerous studies show that it is reasonable eating behavior that is the main component in the correction of this problem area. Here are some important things to keep in mind:

1. Removing excess sugar from your diet plays a significant role in getting rid of unnecessary fat. Try to limit your intake of processed fructose as much as possible, which leads to insulin resistance and fat storage. Always check the ingredients of the products you buy to make sure they are free of fructose.
2. The healthy fats in avocados, coconut oil, nuts, and oily fish (of course, omega-3 fatty acids) have been shown to help shed fat and boost metabolism.
3. Try intermittent fasting to help your body switch to burning fat.
4. Whenever possible, choose only natural foods containing protein, healthy fats, fiber and vitamins. These are: chia seeds, eggs, fruits (especially red ones), olive oil, seeds and nuts, green vegetables, fresh herbs, spices, legumes, oily fish. Such products will help to suppress inflammation, speed up metabolism and normalize intestinal flora.

What exercises are best for belly fat?

When you begin to eat right, you must also take care of physical activity. At the same time, it is not necessary to scare yourself with grueling long-term workouts. It is enough to start with strengthening the core muscles that support the spine, help maintain balance and correct posture. For this you will need:

• stabilization exercises;
• "traditional" exercises (abs, squats, push-ups);
• functional exercises;
• Yoga exercises;
• Muller exercises.

In addition to strengthening the muscles of the core, it is recommended to do other workouts. For example, in losing weight, including getting rid of fat in the abdomen, high-intensity interval training has proven itself well.

What habits should I give up so that fat does not accumulate in the abdomen?

In addition to the two essential components of beauty and health – proper nutrition and physical activity – You should also avoid habits that contribute to the accumulation of fat in the abdomen:

1. A sedentary lifestyle not only leads to a gradual slowdown in metabolism, but also harms the entire body.

Don't forget that stress is often the cause of weight gain, so you need to learn how to deal with this problem.

2. The abuse of processed foods leads to the appearance of fat not only on the abdomen, but also in other problem areas.
3. Lack of magnesium can also cause weight gain in some cases.
4. The habit of drinking sugary soda (even "diet" soda) also leads to weight gain, so estet-portal.com recommends replacing sugary drinks with ordinary non-carbonated water.

Remember that it is possible to remove fat in the abdomen effectively, for a long time and without harm to health, by approaching this task in a complex manner.