The holidays just passed, and you may not have escaped the unwanted pounds! It's hard to eat sensibly when most of the festive food is fatty and sweet.
You've probably collected a small overloadThis is especially true for the belly. Don't panic, we're going to look into the matter, to lose those kilos quickly!
Table of Contents
- Two types of belly fat
- Sport and exercises to lose belly
- Protein, carbohydrates, fiber... eat well to keep a flat stomach
- Losing belly fat is above all a matter of willpower!
Two types of belly fat
First of all, let's review what belly fat is. You might be tempted to say, "Fat is fat, period," but you'd be way off base.
The belly fat, or abdominal fatis made of two types of fat. The subcutaneous fat is the fat that lies just under the skin, and has no direct impact on your health (only on your wardrobe).
On the other hand, for the visceral fatIt's a different story. It forms inside your body and surrounds your organs. It's what can cause you health problems, such as heart problems or cholesterol.
Now I'm going to give you some tips on how to lose belly fat quickly, whether for aesthetic or health reasons.
Sport and exercises to lose belly
You're probably expecting it, but I'm going to talk to you about sports. If long hours of weight training make you tired and bored just thinking about it, know that there is an alternative! The High Intensity Interval Training or HIIT for short, is a workout that allows you to work out quickly and efficiently.
HIIT technique to lose belly
The idea of HIIT is to practice your workouts in intense and fast versions, interspersed with "breaks" in the form of moderate intensity exercises.
This allows for shorter workouts! A HIIT session lasts maximum 30 minutesThis makes it easy to do three times a week without blocking your schedule.
In addition, HIIT is particularly known for burn fat without melting your muscle mass. However, I invite you to learn more about the subject, because being misinformed, you can quickly hurt yourself in sports!
If you want to practice your workouts in a more "traditional" way and you have the time, there are also very effective exercises for weight loss belly fat.
Contrary to what you think, it's not about abs! I'll give you two that you can do from home with almost no equipment.
Jumping rope to burn fat
One of the most effective exercises to lose belly fat is the jumping rope. It is an intense effort that will make you lose belly, but not only! The icing on the cake? You will be able to adapt your jumping rope in HIIT version.
- Durable: Strong, light and resistant to wear, our rope is made of a...
- Adjustable: The 2.8 m cable length can be adjusted to suit your needs...
- Versatile: Our skipping rope is the sports accessory...
The vacuum for a muscular stomach
Once you've lost the belly fat, it's time to tone your deep abdominal muscles by doing a vacuum. This is an exercise that consists of taking a deep breath while pulling in your stomach.
Breathe in slowly, holding the position, and then breathe out, releasing the belly. Do it between 10 and 15 times a day for quick results.
The advantage is that you can practice anywhere during your daily tasks such as;
- In the office
- In the waiting lines
- In transport
Move to lose belly fat quickly
There are many other exercises designed to make you lose belly, but any regular cardio activity will be a plus to lose weight quickly. Walking, swimming, biking, all of these are good for exercising, and keeping your figure not only in your belly, but in your whole body.
However, I can't advise you enough to consult a doctor and a sports coach before you try to engage in regular and intensive sports. They can both give you advice on how to do the right exercises for your body and your health.
Protein, carbohydrates, fiber... eat well to keep a flat stomach
After this little overview of sports, let's move on to everything to do with food! Let's take a look at the foods that you should choose or avoid in order to get back on track.
The importance of protein to lose belly fat
First, let's talk about proteins: they can be a great asset for weight loss. Their consumption gives a better feeling of satiety Protein reduces hunger for a long time!
In addition, digesting protein consumes energy, those famous calories we want to get rid of.
However, be careful! It's not about eating rare meat at every meal. Too much animal protein is bad for your health. Meat and fish, but also eggs and dairy products fall into this category.
You must favour the proteins of plant origin Soy, tofu, plant milks, protein vegetables (lentils, corn, beans, etc.). These products are a bit specific, but they will do your body good and help you lose weight.
However, they should also be consumed in moderation: even if they are vegetable, it is useless to eat more than 1.5 grams per kilo of body weight every day, except in the context of a muscle gain important.
Fiber to keep a flat stomach
To accompany these proteins and maintain a good digestion, I also advise you to consume fiber. We often forget that a protruding belly can also be due to poor digestion.
For smooth digestion, you can eat fruits and green vegetables, whole grains, prunes, or dried fruits. Most cereals are soluble fiberswhile fruits and vegetables are insoluble fibers. The first ones protect against the cardiac diseases, while the second ones fluidify your transit.
Insoluble fibers help reduce the risk of constipation, and consequently keep a flat stomach. However, be sure to accompany your fiber with proper hydration. A diet high in fiber will require more water during digestion.
Whether it's protein or fiber, I recommend that you go see a nutritionist at least once to get advice tailored to your situation.
Less carbs to blow up your fat
Finally, to lose belly effectively, you will have to limit all sources of carbohydrates and be careful with fat. When your body contains too many carbohydrates and you don't exercise, it stores the sugars as fat.
Reducing your intake of carbohydrates and fats (without eliminating them) will good for your health. Many popular foods contain far too much for our daily needs.
Among the products to avoid are pizza, pasta, white rice, breakfast cereals, fruit juices, sodas, snack cakes, pastries, bread... "But that's the best thing to eat! But that's what's best to eat!" you might say.
Unfortunately, losing weight often means making sacrifices. To make it easier for you to keep your weight off, you can choose to limit your consumption of these foods instead of cutting them out.
Losing belly fat is above all a matter of willpower!
We're coming to the end of this article, and by now you should have a few pointers on how to reduce that swollen holiday belly. Whether it's on the sport or nutritionThere are many ways to lose belly fat.
Rather than focusing solely on sports or diet, I strongly recommend a combination of the two. If you manage to exercise at least 2 to 3 times a weekIf you limit the products rich in carbohydrates and fats, you will quickly achieve satisfactory results.
Of course, the more effort you make, the faster you will lose your belly. Moreover, no matter what methods you follow, you will have to train your willpower to reach your goals and stay on track with your sports and nutrition program.
Finally, once you've achieved the result you like, you'll need to stay vigilant to stay there. After all, it's every year that the dreaded holiday season takes its toll on our waistlines!
Use our free calculators
Calories per sport
Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API