How to lose belly fat? 5 tips to get there

All the articles in this blog are written in collaboration and with the supervision of the health professionals at our weight center.

Lose belly fat is the goal of many people in search of thinness. Losing weight is no easy feat! Indeed, it requires determination and a lot of discipline. However, if you follow our advice by changing your lifestyle over the long term, then you maximize your chances of success. From diet, to sleep, to stress management: discover our 5 tips to get rid of belly fat!

food

To lose belly fat, the basis is diet. To achieve your goal, you will have to remove from your diet all products that promote fat storage. Especially sodas. Conversely, favor foods that are low in calories and rich in nutrients. Take for example vegetables, which help to lose weight.

• On the one hand, avoid foods that promote fat storage:
  • white bread
  • cakes
  • the cold cuts
  • etc

Take Care! Do not completely eliminate fat from your diet, because the body needs it to function! However, it will be necessary to favor good fats (avocado, oilseeds, olive oil, etc.).

• On the other hand, focus on foods that burn fat:
  • the lemon
  • the pepper
  • grapefruit
  • etc

Consume only homemade juices in order to preserve all the vitamins and fibers of the fruits. At the same time, it will prevent you from adding sugar.

It is also worth consuming foods rich in fiber, protein and water to burn visceral fat effectively.

To know! Now that you know which foods to avoid and which foods to favor. It is important to cook them in a healthy way in order to optimize the results. Indeed, it would be a shame to lose interest in these foods because of the cooking method! Whatever foods are selected, it is best to always cook them: baked, steamed or boiled.

Doing sports

The second key point for losing belly fat is physical activity. Indeed, a sedentary lifestyle promotes the storage of fat in the belly. The belly is even the place where fat is stored first. But fortunately, it is also this fat that is lost first during physical activity.

For those who don’t like sports

To lose this visceral fat, you can gradually change your habits, especially if you are not a sports enthusiast!

For example:

• take the stairs instead of the elevator or escalator
• swap your car for your bike for short trips
• get off a bus stop before your destination and finish on foot
• engage in an activity that will give you pleasure (dancing, hiking, etc.)
• etc

All in all, these are not huge changes. But cumulated and applied in parallel with a suitable diet, belly fat will gradually decrease. Furthermore the WHO claims that taking 10,000 steps a day can help you control your weight and improve your health.

Practice a sports activity

On the other hand, to note a considerable melting of fat located at the level of the belly, a sporting activity is formidably effective! But not just any: you will have to combine cardio and weight training exercises.

• The practice of cardio: one to three times a week, this corresponds to the practice of an endurance activity such as:
  • jogging
  • the bike
  • swimming
  • etc

The goal is for your heart rate to reach 120 so that your body draws on its reserves. If you’re short on time, you’ll appreciate HIIT (High Intensity Interval Training). This is an intense workout but only lasts about ten minutes!

• The practice of weight training exercises: exercises where the transverse muscle is worked are the most effective for losing belly fat. Indeed, this muscle is the deepest of the abdominals, it is he who supports the abdominal belt. The exercises that help to get a flat stomach are:
  • the pilates method
  • stomach vacuum
  • sheathing exercises

To know! It is totally useless – not to say counter-productive – to do a series of crunch abs at this stage. In fact, they will only amplify the buoy effect of the belly!

Bonuses! Bringing in your belly all day helps greatly to build muscle and strengthen your transverse. So don’t deprive yourself of it!

Drink water and green tea

Proper hydration is essential to losing belly fat. In addition, it eliminates toxins, facilitates intestinal transit, and brings a feeling of satiety.

Constraining yourself to drinking 2 liters a day is a good average, to stay hydrated.

In addition to water, you can also consume green tea. It is a formidable fat burning drink in addition to its many health benefits.

Consuming 2 to 3 cups of tea daily contributes to the reduction of visceral fat.

To know! The ideal is to start your day with a glass of warm water (possibly lemony). This gesture makes it possible to lose belly fat more effectively and quickly.

Get enough sleep

It is essential to sleep 8 hours per night on average in order to balance your internal clock on the one hand. But on the other hand, lack of sleep has been shown to cause compulsions towards sugary foods.

Get away from stress

Exposure to stress causes our body to produce cortisol in large quantities. This hormone notably increases blood sugar levels. And this regardless of the needs of our body at that time. Consequently, it is found stored at the level of the belly!

Relaxation is essential in our busy daily lives. Alternatives exist:

• drink herbal teas
• go out in nature
• Bach flowers
• etc

Takeaways from these tips for losing belly fat

To lose belly fat effectively and sustainably, it’s your whole lifestyle that needs to be reviewed! The key points seen in this article are:

• food: eat smart
• the practice of a physical activity: move to burn belly fat
• drink water and burn fat: hydration is fundamental
• stress management
• sleep: get enough sleep to balance your internal clock

Did you like this article? What methods have you tried that have worked? Tell us all about it in the comments!

Despite your many attempts to lose visceral fat, you have no results? Contact our clinic without further delay on +32 (0)2 673 90 71 or via our Contact form. So you can benefit from personalized help from our doctors in Brussels. This will finally allow you to slim down and lose belly fat.