Reducing abdominal fat is essential, not only for aesthetic reasons but also for health. Excess fat in the abdomen is one of the first indicators of cardiovascular disease risk.
Even people with excess belly fat but thin in the rest of the body have a higher risk of heart, liver, and heart disease. (1)
This article describes how diet, exercises, and supplements should be used to reduce abdominal fat.
How to reduce abdominal fat?
To reduce abdominal fat, the first thing to do is to know the causes of its accumulation.
Determining the factors that caused you to accumulate is the best way to reverse it.
For example, visceral or internal fat accumulates from a diet high in saturated and trans fats. Other types of body fat are usually formed by overdoing it with flour, sugary foods, and hormonal imbalances. (2)
Although, reducing fat in a localized way is indeed practically impossible. Visceral fat is more sensitive to adrenaline, so to attack this type of body fat, you have to start with aerobic or high intensity exercises.
To eliminate flaccid abdominal fat, it is better to emphasize cutting the sugar and flour.
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Tips to reduce belly fat
The first thing to attack is a diet to eliminate abdominal fat. Combining a good selection of foods with cardiovascular exercises at least 3-to four times a week is the best way to boost results. (3)
To eliminate fat in the lower abdomen, you should do moderate cardio 3-4 times a week and complete control over the level of hormones insulin and cortisol.
While the abdominal visceral fat burns quickly with cardio at high intensities by eliminating fried and fats of animal origin.
Eliminating abdominal fat helps not only to reduce the waistline but also affects the hormonal background of the body, reduces the level of “bad” cholesterol, and normalizes the body’s response to insulin. Here are tips to reduce belly fat:
- Reduce your daily calorie intake by 10-15%. (Caloric deficit)
- Increase the consumption of foods with fiber
- Eliminate sugars and refined flour
- Eat more whole grains
- Limit saturated animal and trans fats in the diet
- Eat more vegetable oils and fats
- Avoid stressful situations – meditation – yoga
- Sleep at least 7 hours a day
- Do cardio 2-4 times a week for 30-40 minutes
- Tabata, HIIT 3-4 times a week
- Optional: abdominal exercises two times a week
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Nutrition and diets to reduce abdominal fat
An essential nutrition tip for eliminating belly fat is knowing how to distinguish the glycemic index of foods. The basis of this theory is not in the energy content of foods but because they increase the level of glucose (and insulin) in the blood too fast.
This type of food alters hormonal levels and creates a more incredible feeling of hunger. Ultimately, this leads to overeating.
To lose belly fat, you should limit sugar, refined flours, and all simple carbohydrates as much as possible. Substituting them for foods with fiber and complex carbohydrates is the best way to control the urge to eat.
In addition, foods with fiber help the intestinal microflora function better since they act as prebiotics. In addition, some eating methods (such as the ketogenic diet) are adequate to lose abdominal fat quickly. However, they are not the healthiest method.
Diets to eliminate abdominal fat:
How to start?
When it comes to reducing belly fat, you shouldn’t try to do it all in one week. This strategy is not going to have good long-term results.
Being determined is essential, but going into a state of alarm will only result in you throwing everything away.
To reduce abdominal fat, you must set your goals, what you want to achieve, and then plan how you will do it step by step.
A person can lose up to 400g – 600g of abdominal fat per week. Higher amounts are recommended only in cases of severe obesity. Here’s a plan to reduce belly fat:
- Start by removing all sugary foods and refined flours from your reserves. (Includes sodas and sugary juices)
- Buy whole grains, vegetables, fruits, oils, and protein sources.
- If possible, cook your dishes or choose restaurants with healthy options
- Measure the portions; a full plate is enough. Avoid eating in bites or tables.
- Start a moderate exercise and reduce stress
- Don’t go overboard with sweeteners (they increase the urge to eat sweet things)
Workouts to burn belly fat
Although abdominal exercises strengthen your abdominal muscles, they are not the best workouts for reducing belly fat.
Cardio sessions are still a traditional method of burning belly fat. Ideally, each session should last about 45 minutes, and your heart rate should be around 130-145 beats per minute.
In addition, other more dynamic methods such as HIIT have given excellent results in burning fat. To eliminate abdominal fat, the best workouts are:
Supplements to reduce abdominal fat
While supplements should be viewed as a secondary way to reduce belly fat, they can help.
Natural thermogenic like caffeine can increase the nervous system’s activity and help a person move more. In moderate amounts, they are the best for reducing abdominal fat.
As for synthetic fat burners or fat absorption inhibitors. Since these can have secondary effects and a rebound effect.
In addition, people who do heavy workouts can take bcaa amino acids to prevent muscle loss. The best supplements to reduce abdominal fat are:
Abdominal fat from the effect of hormones?
Changes in the levels of hormones can explain the accumulation of abdominal fat.
For example, high levels of the stress hormone cortisol make a person eat more sweet foods.
The sex hormones testosterone and estrogens directly affect the accumulation of abdominal fat. Achieving a hormonal balance is essential to avoid excess fat in the abdomen.
In women, these effects are increased after the age of 30.
// To reduce hormonal abdominal fat, you must:
- Reduce stress – yoga meditation
- Do moderate cardio
- Improve sleep standards
Fluid retention and abdominal fat
A sedentary lifestyle and an improper diet with excess salt, unhealthy fats, and sweets can increase fluid retention. This makes the belly visually more prominent.
Fat tissue is similar to a sponge – it absorbs water and can add bulk.
Reducing the amount of added salt and lymphatic massage is a solution to this problem.
Although they cannot reduce abdominal fat, they do change the shape and appearance of the belly. How to avoid fluid retention:
- less salt
- Lymphatic massages
- Fewer sweets
How do you reduce fat in the lower abdomen?
The first rule of thumb for removing fat from the lower abdomen is to refuse sugar, sweet and starchy foods. The excess of this type of food will trigger specific processes for forming fat deposits in the lower abdomen.
Also, excess sugar impairs the body’s ability to respond appropriately to insulin. In the long term, this can lead not only to difficulties in reducing abdominal fat but also to type 2 diabetes.
Abs exercises – a method to tone up after burning fat
Once the goal of reducing belly fat is achieved, your abdomen will likely feel slightly flabby. Where there used to be fat, now there is water.
To solve this problem, abdominal exercises are an excellent method. Performing abdominal planks and bicycle crunches exercises is best for toning the abdomen.
Best exercises to tone up after reducing fat:
To reduce abdominal fat, you must first identify what causes it. Then come up with a diet plan or personalized workouts. As a general rule, the best method to reduce the internal fat of the abdomen is to remove saturated and trans fats and do cardiovascular exercise regularly. For flaccid abdominal fat, you have to eliminate sugars and refined flours. Complementing with workouts and activities is key to enhancing results.