How to lose belly fat?
Nearly one in two French people do not like their stomach. Too flabby, not flat enough, adorned with a little “buoy”, the belly crystallizes all the complexes. So many people refrain from certain activities for fear of revealing this part of their body. If the bulge in your belly is complex for you, here are 10 effective tips for losing it.
What is the small bulge on the stomach due to?
If you have a rather thin constitution, but you suffer from a small bulge on your stomach, possibly accompanied by love handles (what is called in English the Muffin Top), several causes can explain this type of morphology.
- Poor diet : abdominal fat generally appears following a diet that is too rich in sugar, too abundant or unstructured (irregular meals and/or taken in a hurry).
- Sedentary lifestyle : the lack of physical activity can also explain the appearance of a bulge in the stomach. The prolonged sitting position accentuates the phenomenon, because the standing position and in extenso walking naturally tone the abdominal strap.
- Age : as we age, we accumulate factors that promote the appearance of fat in the belly. Hormonal decline (menopause, andropause), metabolic slowdown , muscle wasting and deterioration of the quality of the skin increase the phenomenon of swelling on the stomach.
- Intestinal health : Digestive disorders can also accentuate the rounded appearance of the belly. In question: transit disorders, bloating , food intolerance (lactose, gluten ), even chronic bowel disease (SIBO, Crohn’s, functional colopathy, etc.).
- A lumbar hyperlordosis : the apparent bulge on the stomach may in fact be due to a lumbar problem – hyperlordosis, which is characterized by an arched posture, a weakness of the abdominal muscles and consequently, a bulging belly forward.
- Diabetes : it consists of a disorder or resistance to insulin, this hormone which intervenes directly in the process of storing abdominal fat.
- Chronic stress : it causes an increase in blood cortisol. However, this hormone will have direct consequences on different aspects of the body: skin dryness, appearance of stretch marks and stomach upset.
How to get rid of abdominal bulge?
To get rid of his small bulge on the stomach, it is a question of directly attacking the causes of its appearance, while strengthening his abdominal strap. Here are some tips to tackle the problem and find a flatter stomach.
Tip # 1 : Limit your sugar intake
Sugar is the number one cause of abdominal fat. Indeed, after each absorption of sugar (especially fast sugars), the pancreas produces insulin. This hormone is involved in the metabolization of blood glucose. The higher the dietary sugar intake, the higher the blood sugar level, and the greater the amount of insulin produced. It will push the body to “manage” this massive influx of glucose by promoting storage, particularly at the abdominal level. Also, to lose your belly fat, it is necessary to limit your consumption of fast sugars : cakes, pastries and pastries, but also sugary drinks, spreads and especially alcohol, which is a source of empty calories ..
Tip # 2 : Walk whenever possible
The prolonged sitting position, adopted by the majority of people – on average the French sit 7h30 a day (1) , promotes the gain of abdominal fat. Moreover, a sedentary lifestyle , in general, is responsible for many diseases, such as obesity or cardiovascular pathologies. Worse still, the High Authority for Health estimates that it is responsible for more than 3 million deaths each year worldwide (2) . Also, to lose your little bulge on your stomach, it is important to get up regularly from your chair (or sofa), stretch and take a few steps. Even better, it is recommended to practice a walking activity daily, as soon as the opportunity arises: digestive walk after each meal, short journeys on foot rather than by car, stairs rather than elevator. Studies on the benefits of walking on weight (3) and health are numerous and unanimous: walking is the most essential physical activity. It allows you to lose weight and maintain a healthy weight, but also to strengthen your cardiac, respiratory and bone capacities, to improve your cognitive skills and your immune system.
Tip # 3 : Eat more fiber
Foods rich in fiber are the first allies of a flat stomach . Satisfying, fibers allow you to eat less. Combined with carbohydrates, they can lower their glycemic index and thus limit the storage of abdominal fat. In addition, they help regulate intestinal transit. Also, to lose your bulge on your stomach, it is important to consume enough of it – which the French do not do. Fruits and vegetables , whole grains and legumes are all sources of fiber to consider.
Tip # 4 : Indulge in an endurance sport
To lose your abdominal bulge, it is also necessary to practice regular endurance activity. A moderate-intensity sports activity, practiced regularly, over a period of more than 2.5 hours per week, contributes to weight loss and maintaining a healthy weight over the long term (4) . Why ? Because endurance sessions allow you to gradually but effectively develop your muscle mass and thus increase your low-level metabolism . To lose belly fat, certain sports can be favored: swimming (especially the backstroke), the elliptical trainer, runningor even fitness (with a caveat on abs sessions, which over-develop the rectus abdominis muscle and can accentuate the protuberant appearance of the stomach).
Tip # 5 : Check in with your doctor
The bulge on the belly and in extenso, abdominal fat, require monitoring by a doctor. It may simply be subcutaneous fat , in which case, some lifestyle and dietary measures will eliminate it. But if it is visceral fat , associated with high blood pressure, high fasting blood sugar and/or bad cholesterol, the recommendations of a doctor will be necessary, in order to stop the metabolic syndrome in place. In addition, your doctor will also be able to detect other possible causes of your abdominal fat: hormonal imbalance, diabetes, food intolerance or functional colopathy. Also, to lose your bulge on your stomach, perhaps it is wise to consult now.
Tip 6: Massage your belly
Abdominal massages have many benefits and allow you to find a flatter stomach. Firstly because they have a positive effect on intestinal transit and therefore on quality of life and well-being (5) . In addition, belly massages improve the digestive process, resulting in a decrease in abdominal circumference (6) . Finally, a daily belly massage using the palpate-roll technique allows better drainage of fluids and activates localized lipolysis. It can be done with a massage oil and possibly a suction cup , to perform the classic palpate-roll movement without difficulty.
Tip # 7 : Consult a physiotherapist
The bulge on the stomach can be the result of poor posture: either lumbar hyperlordosis, as previously mentioned, or a folded position, with shoulders “inside” and compressed digestive organs. In both cases, the stomach suffers. The abdominal muscles are over or under used and therefore the belly tends to round out. Also, a consultation with a physiotherapist may be able to help you find a correct posture: a straight back, open shoulders and in line with the body, toned abdominal muscles and fluid blood and lymphatic circulation.
Tip # 8 : Review your meals
An unbalanced diet, meals taken anarchically or insufficient chewing are all factors that contribute to “feeding” the bulge on the stomach. To lose the said bead, it is a question of adopting a few simple rules:
- Eat at fixed times, 3 to 4 times a day ( breakfast , lunch, possible snack and dinner).
- Opt for a varied and balanced diet, which gives pride of place to raw and home-cooked foods.
- Respect his bodily sensations of hunger and satiety .
- Take the time to savor each meal, eating in peace, away from screens, seated.
- Chew your food diligently, even putting your fork down between each bite.
These few rules, which are common sense , prevent overeating and encourage proper assimilation and digestion of food. Very simple but terribly effective to get rid of belly fat.
Tip # 9 : Opt for abdominal breathing
Does breathing make you lose weight ? Nothing proves it. Moreover, abdominal breathing helps to tone the abdominal strap. Certain yoga postures, such as the wind release posture or the stomach vacuum, which require intense breathing that solicits the diaphragm, are excellent for firming up your stomach. In addition, many studies (7) have shown that deep breathing has positive effects on attention, negative emotions and especially stress , one of the factors favoring the appearance of abdominal fat. It therefore seems wise to introduce Zen sessions into your daily life, made up of meditation, deep breathing and possibly a few postures, to lose your abdominal bulge.
Tip # 10 : Drink more
We can never say it enough, it is necessary to stay well hydrated to stay healthy. But drinking enough water every day also helps maintain a healthy weight. Why ? Quite simply because water helps detoxify the body (detoxification conducive to weight loss), properly metabolize macronutrients (including lipids and carbohydrates) (8) and maintain healthy muscle mass. Also, to get rid of the small bulge on the stomach, it is important to drink regularly and enough (about 2 liters daily). Hydration must be water -based , but it is also possible to consume tea , coffee and herbal teas, provided they are unsweetened.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.