The stomach is an area where fat tends to accumulate in both men and women. You might think that targeted exercises help you lose belly fat. However, the body is finicky and losing belly fat involves overall weight loss. Nutrimuscle supports you in your weight loss, the success of which depends on three levers, presented here: diet, sport and supplementation.
- How does belly fat appear?
- How to lose belly fat effectively and sustainably?
- What diet to eliminate belly fat?
- What sport to lose fat effectively?
- What habits should you adopt to combat weight gain?
- Food supplements to help burn fat
How does belly fat appear?
First of all, a large stomach will not necessarily be fatty. This can be the result of bloating, digestive problems, hormonal imbalances or even poor lifestyle. First of all, it is interesting to understand where this excess comes from and eliminate the foods responsible for bloating (such as coffee, soda or industrial juices), review your lifestyle or consult a doctor.
How to lose belly fat effectively and sustainably?
What diet to eliminate belly fat?
It is with healthy eating habits that excess fat can be eliminated. Consuming foods in the least processed way possible, cutting out refined sugars and bad fats are the basis of a healthy diet. The diet should be as diversified as possible while meeting caloric and nutritional needs.
The trio of carbohydrates, lipids and proteins is called macronutrients. It is important to know their functions well in order to consume them properly.
Carbohydrates are divided into two categories: simple and complex carbohydrates. Simple carbohydrates are glucose, fructose and galactose which can form sucrose, lactose or maltose. Complex carbohydrates are fiber, starch and glycogen. The latter play a very important role within the body: they are the body's main source of energy.
Carbohydrates are often considered the bane of weight loss. Both an excess and a deficiency are certainly harmful to the body, but the intake of carbohydrates is essential to nourish the muscles and transform glucose into adenosine triphosphate (ATP). The main thing is the right choice of carbohydrates and moderate quantities. The ideal sources of carbohydrates to consume are quinoa, dates, bananas, raisins, rice, chickpeas and even lentils. All refined sugar should be avoided because they are responsible for dental cavities, excess weight and in certain cases, obesity.
The second macronutrient is lipids, fats necessary for the body. They are also excellent sources of energy. They help regulate inflammatory processes, participate in hormonal production and maintain normal body temperature. It is found in oilseeds, butter, fatty fish and even avocado.
Proteins are the basis of our tissues and muscle functions. It is found in meat, eggs, fish, soy and legumes. It is recommended to consume more when you want to develop muscle mass.
- What is the recommended amount in each macronutrient?
Macronutrient amounts depend on a person's weight, height, age, and activity level. Calculating your macronutrient needs helps you meet your weight loss or mass gain goal.
First of all, protein intake should be higher than other macronutrients. These are the proteins that will maintain muscle mass and stimulate fat reserves.
Lipids must come from quality foods: avocado, raw oils, fish, nuts, etc. All fast-food or industrially processed foods should be avoided.
Carbohydrates should be consumed in relative quantities and in relation to the person's weight. Too few carbohydrates harm sports performance, too many will disrupt weight loss. The ideal is to reduce them gradually, but maintaining at least 50 g of daily carbohydrate intake.
- Restore an energy balance
The interest is to understand how contributions and expenses are divided in our daily lives, correct excesses and compensate for shortages. Consume enough calories to meet your body's energy needs and increase physical activities. The diet must be healthy: the quantity and quality of it influences the energy balance.
- Different diets to lose abdominal fat
To lose fat, the body must draw on fat reserves. To do this, the body must burn more calories than it consumes: this is the calorie deficit. The goal is not to undernourish yourself. We can eat more but with a lower caloric impact.
You must calculate your energy expenditure, consume enough calories to nourish your body but not exceed this threshold so as not to store fat. It is therefore important to know your own daily calorie expenditure to be able to achieve this deficit, in maintenance or in a calorie surplus. This expense depends on the profile and activity rate of the person concerned.
What sport to lose fat effectively?
Ab exercises are often used to burn fat. In reality, although these exercises are excellent for health and posture, they only strengthen the abdominal muscles and do not help burn belly fat effectively. The abs will not be visible at first since they develop under the layer of fat.
- Strength training and cardio
Exercises for weight loss should preferably be done at the end of the session. After 30 minutes to 1 hour of weight training, cardio exercises allow you to concentrate on burning fat, the body having burned other sources of energy. Running, cycling or even HIIT are examples of exercises that help you lose fat. The body draws on fat reserves to meet the greedy energy demand of this type of effort, weight loss is thus more effective.
- Exercises to strengthen the abdominal muscles
The abdominal muscles are still hidden under a layer of fat, but with weight loss they can be visible quite easily. Like any muscle, for it to be visible, it must be strengthened. Core exercises like the plank are excellent for health, posture and build muscle. Rowing (using a machine) works the entire body and strengthens the abdominals.
What habits should you adopt to combat weight gain?
On a daily basis, we must fight against a sedentary lifestyle. This allows you to maintain normal bones, a healthy body and avoid weight gain. From walking in the morning, in the evening, every two hours or standing in transport, any opportunity to move is good to take, especially if you are sedentary (working seated all day, non-active person, etc.).
Metabolism is important for weight loss. It will determine your ability to store or produce fat more or less easily. This is regulated by a healthy lifestyle, although the metabolism works differently depending on each person. Alcohol and cigarettes should be banned from everyday life. Staying well hydrated with water, tea or lightly lemon water helps speed up metabolism and cleanse the body.
Food supplements to help burn fat
Food supplements are an effective part of a healthy and varied diet. There are several types of fat burners:
- Lipotropic supplements
They contribute to the balance of fats in the body, promote their combustion and extraction.
Among these we find the Fat Burner, a mixture of choline and inositol which accelerate fat burning and optimize leanness. There is also Carnitine, a molecule already present in the body which allows the transport of lipids into tissues to help them burn.
- Thermogenic supplements
They increase body temperature and stimulate metabolism to burn as much fat as possible and/or transform it into energy.
You can opt for green tea which reduces insulin secretion by stimulating the elimination of lipids and sugars, and Yerba Maté , a molecule close to caffeine. The latter stimulates appetite suppressant hormones which promotes weight loss.
- The proteins
These nutrients, essential for building muscle, are also allies for weight loss. Their satiating properties help prevent snacking, increase metabolism and facilitate digestion. To limit the level of fat in the body, there is the Diet Protein Blend , a mixture which helps limit the level of fat in the body and excessive snacking.
Losing weight requires discipline in diet, lifestyle and sport. Food supplements can help with good weight loss but are not inseparable from other levers. Healthy weight loss takes place over several months.