Abdominal fat, also known as "visceral fat", is what focuses on the central part of the body. It is the most dangerous type of body fat because, unlike the adipose tissue that is deposited under the skin, visceral fat affects the functioning of internal organs and is associated with a number of diseases. Following a birth, the woman may have difficulty in disposing of the fat located on the belly. Therefore, the best way to lose abdominal fat is to change your lifestyle from the point of view of food and physical activity, but also to learn about the risks associated with these fatty deposits.
Steps
Part 1 of 4: Follow a Proper Diet to Lose Abdominal Fat
Step 1. Give preference to plant-based foods in your diet
Saturated fats, which contribute to the formation of visceral fat, are found largely in meats and dairy products. Plant-based foods, including vegetables, grains, non-meat proteins, such as legumes and nuts, are all useful for making healthy dishes.
- To reduce belly fat, avoid crash diets, which last for a short period of time. If you want to keep a flat abdomen over time, skipping meals or following the most popular weight loss treatments is not effective.
- Ultimately, you need to find a healthy diet that is easy to stick to.
Step 2. Choose lean sources to get your protein from
If you eat meat, opt for leaner qualities, such as chicken or skinned turkey. Most fish are a great source of lean protein and also contain heart-healthy omega-3 fatty acids. If you eat beef or pork, also in this case try to choose the leanest cuts and not to overdo the portions, eliminating all visible fat.
- Beans and other legumes are excellent sources of lean protein. By adding beans and peas to soups, salads and stews, you can maintain a good protein intake without the risk of ingesting saturated fat that contributes to the formation of abdominal fat.
- Foods capable of providing protein, but not of animal origin, include meat substitute products such as tofu, seitan, tempeh, veggie burgers or tofu hot dogs.
Step 3. Limit your intake of saturated fat
The saturated fats to avoid are found in meats and high-fat dairy products, such as cheese, milk, cream and butter. Some vegetable oils, such as palm oil, palm oil, and coconut oil, also contain a lot of saturated fat. Polyunsaturated fats are a better alternative and are found in many nuts, seeds, avocados and some types of fish.
- Excessive consumption of saturated fat has a close correlation with the increase in visceral fat, but also with the difficulties related to the regulation of insulin production.
- Weight gain due to heavy consumption of polyunsaturated fats, on the other hand, is related to the growth of muscle mass rather than abdominal fat.
Step 4. Avoid sugary foods and drinks
There is a good reason why a bulky abdomen is commonly referred to as a "beer belly"! An excessive intake of sugar, in the form of alcohol, is one of the main causes of the development of visceral fat. The sugars present in processed foods, sweet drinks, energy drinks, as well as alcoholic ones, cause an accumulation of fat in the abdominal area. To lose weight at this point, refrain from consuming them.
- Drink water instead of sodas. Sparkling can be an excellent substitute. Try adding a little lemon or lime juice to flavor it.
- Fruit juices are full of sugar and do not provide the fiber benefit that fruit offers. If you are trying to lose weight in the abdominal area, keep the consumption of these drinks to a minimum.
- Switch to absolute, sugar-free coffee and tea. A single mochaccino (medium size) contains 11 grams of saturated fat, or 55% of the daily allowance recommended by the ADA (American Dietetic Association).
Step 5. Pay attention to the portion sizes
Even a healthy food choice can become bad for your health if you eat it in large quantities. If you are looking to lose belly fat, try to cut down on portions. Try weighing them to make sure you don't make a mistake.
- Pay particular attention to extra empty calories such as bread and bread products, pasta and white rice.
- Restaurants often serve large portions. Instead of cleaning the plate, take the leftovers home in a take-out package.
- By eating with smaller plates and bowls, the portions will seem larger, even if they are in fact smaller.
Step 6. Stay hydrated
By drinking water throughout the day, you will be able to suppress your appetite and keep your weight under control. A glass of water before meals has been shown to help you eat less. The exact amount of food you should consume depends on your body's physiology. By looking at the color of your urine, you can tell if you are dehydrated: if they are dark, you should drink more water.
- Water is also present in many foods, especially melons and fruit with a moister pulp.
- Flavor the water with fruits like watermelon, strawberries, or lime. Alternatively, you can fill an ice cube tray with coconut water, place it in the freezer, and finally add one or two frozen coconut cubes to a glass of cool water to give your drink some extra flavor.
Step 7. Eat slower
By eating slower, you will derive more gratification from your meals, albeit in smaller portions, and feel full sooner. Since the brain takes about 20 minutes longer than the stomach to recognize a sense of satiety, by ingesting food more slowly, you will be able to tell when you are full. You will eat less and feel more satisfied when you leave the table.
- When you eat too fast, you don't allow your brain and stomach to connect and, therefore, you are more likely to greedily devour what's in front of you.
- If you are trying to lose weight, you should give yourself more time to chew the food you ingest and allow your mouth to be completely empty between bites.
Part 2 of 4: Changing Your Lifestyle to Lose Abdominal Fat
Step 1. Do at least 45 minutes of aerobic exercise 5 days a week
Moderate aerobic activity, combined with weight lifting to increase muscle mass, has been shown to effectively reduce localized belly fat, even if the overall weight remains the same. Examples of aerobic activity include brisk walking, running, aerobics, swimming, or hiking.
- As you are making a change in your lifestyle, make sure you find an exercise program that fits your needs.
- If it's a moderate workout, that's better. To be sure, check if you can speak while exercising. If you don't succeed, it means that the intensity with which you train is moderate. On the other hand, if you can sing one of your favorite songs aloud, you should move faster.
Step 2. Try lifting the weights
Strength training, which includes weight lifting, stretching and more, increases lean muscle mass. Since muscles burn more calories than fat, the body will use them more efficiently. It is possible to lose fat by following strength training at least 3 days a week, combined with moderate aerobic exercise.
- Exercises that firm and tone the abdominal muscles do not by themselves eliminate the fat in this area. In fact, they have a limited effect on the fat that forms on the belly.
- You don't need to join a gym to train muscle strength or lift weights. You can follow a video from home.
- Simple body exercises like planks, push ups, lunges, bridges, squats, calf lifts, and circular arm movements are all helpful in gaining muscle mass.
Step 3. Reduce stress with yoga and meditation
Stress stimulates the production of cortisol, which reduces muscle mass and increases the accumulation of abdominal fat. Therefore, you can decrease the development of visceral fat by engaging in meditation, because thanks to this practice you have the possibility to reduce all kinds of tension. By doing guided meditations, mindful meditation or yoga, you will be able to relieve stress.
- You should never experience sharp, stabbing pains when doing yoga exercises. Respect your limits when doing the exercises.
- Consider signing up for a meditation or yoga class to learn the basic postures of these practices.
Step 4. Get 7-8 hours of sleep every night
A good night's sleep means less tension and reduces the likelihood of accumulating fat in the abdominal area. A good sleep has beneficial effects on general well-being: it improves mood, lowers the level of stress and develops attention.
- Most adults need 7-8 hours of sleep each night, but for some people this need may be more conspicuous. Teenagers must sleep at least 9 hours a night, while younger children 10 hours.
- Try to go to bed at the same time every night and sleep well so that you feel refreshed when you wake up.
- Avoid drinking alcohol in the evening, as it affects the quality of sleep.
Step 5. Try to lose weight slowly and steadily
The loss of abdominal fat depends on factors related to lifestyle changes, including diet and physical activity. This is a long-term process. The most effective weight loss programs are not fast, but they last over time.
- Don't worry too much about the scale when you're trying to lose belly fat. The changes you are making will help replace fat with muscle, which is heavier, so it is very likely that you will notice changes in the way your clothes fall before the scale even signals any change in weight.
- You will feel better after making changes in your lifestyle, even if they will not necessarily be visible on the scale.
Part 3 of 4: Losing Abdominal Fat After Childbirth
Step 1. Wait 6 weeks before trying to lose weight
It is natural to gain weight during pregnancy. So, take it easy during the first six weeks after giving birth. Don't try to lose weight right away. If you lose weight too quickly, your body will likely take longer to recover from childbirth.
- If you are breastfeeding your baby, give yourself at least 8 weeks or 2 months to recover.
- When the body is ready, it could spontaneously lose the extra pounds. Breastfeeding promotes weight loss in a natural way.
Step 2. Eliminate 500 calories a day from your current diet
When you feel ready to start losing weight, don't rush. You can easily cut 500 calories from your daily diet by eating smaller portions, replacing high calorie foods with low calorie choices, or cutting them out altogether. If you switch from high-fat, high-sugar drinks like caramel latte to sugar-free espresso, or replace sugary sodas with water, you'll be able to lose weight more easily.
- If you are breastfeeding, losing weight too quickly can interfere with your milk supply.
- Consult with your doctor about his recommendations before starting any diet or exercise program.
Step 3. Do postnatal gymnastics to strengthen the pelvic floor
Lie on the floor or on a firm mattress, on your side or on your back. Bend your knees so your thighs are perpendicular to your torso. Take a deep breath, then when you exhale, contract your pelvic floor muscles. After that, gently raise and lower your navel. Stay in this position for 10 seconds, then slowly relax. Wait 5 seconds and repeat the exercise. Make sure you never stop breathing.
- If you have had a caesarean section, you may feel a slight resistance from the muscles.
- You shouldn't feel any kind of pain while doing this exercise. If you feel aching, shooting and sharp pains or other discomfort, stop twitching your muscles and relax your body.
Step 4. Try postnatal yoga classes
It may be helpful to take a postnatal yoga class to learn some new poses that strengthen the pelvic floor and abdominal muscles. In addition, it will help you increase lung capacity, relieving the fatigue often felt by new mothers.
- Make sure you strengthen your pelvic floor before working on your abdominal muscles.
- The company of other women who have gained weight after childbirth can also be helpful during this period.
Step 5. Walk with your baby
Pushing the stroller is great exercise, and in the meantime, the baby will have a blast. Remember to keep your back straight as you walk to firm up your belly muscles.
- Remember that your joints and ligaments are weaker than they were before delivery, so be careful not to strain them.
- According to some research, women who combine physical activity with low-calorie diets are more likely to shed abdominal fat.
Step 6. Try swimming
Once the lochi (postpartum losses) have ceased, you can go back to the pool. If you weren't taking a swimming or water aerobics class to keep fit, it might be a great time to give it a try. Water sports are perfect for the whole body and do not stress the joints as much as weight lifting exercises.
- Many pool courses allow mothers to bring their babies. Contact the municipal swimming pool in your city to find out if this possibility exists and to have more information about it.
- If the gym or pool does not offer classes where small children are allowed, it may provide childcare.
Step 7. Wait at least 6 weeks before training hard
Some doctors recommend waiting up to 5 months before doing high-intensity aerobics or running. This will allow your pelvic muscles to recover properly after giving birth.
- Check with your doctor to find out what your health condition is before you start stepping up your physical activity.
- Walking, swimming, and yoga are all examples of how you can improve your fitness without straining your body during this time.
Step 8. Be realistic
Some women are able to regain the weight and shape they had before pregnancy, but many notice a strong difference after giving birth. You will likely find that your hips and waist have widened and your belly is less firm.
- Familiarize yourself with the changes that have occurred in your body after giving birth and give yourself all the time you need to accept them.
- If your physique has changed, it doesn't mean you're not healthy. Make wise choices that fit your new lifestyle for you and your child.
Part 4 of 4: Understanding the Risks Caused by Abdominal Fat
Step 1. Learn about visceral fat
The fat that is deposited under the skin throughout the body is called subcutaneous fat and the difficulties it entails are mostly of an aesthetic nature. What is deeper inside the body, and which is called visceral, is associated with the fat that forms in the abdominal area. Visceral fat surrounds internal organs and, in some cases, could pose serious health hazards.
- Visceral fat envelops the internal organs, such as the intestines, kidneys and liver.
- This type of fat is not related to subcutaneous fat cells.
Step 2. Understand the health risks caused by visceral fat
Among the diseases associated with fat that is deposited in the abdominal area are cardiovascular disease, type 2 diabetes and colorectal cancer. Additionally, patients with visceral fat are three times more likely to develop dementia.
- Research indicates a connection between high levels of visceral fat and premature death, regardless of the subjects' overall weight. This means that even if your body mass index (BMI) is within normal levels, there may still be a buildup of visceral fat which poses health risks.
- Another danger is the development of insulin resistance, or the "metabolic syndrome".
Step 3. Measure your waist to see if you have too much visceral fat
Wrap the tape measure around your stomach, just above your pelvis. Tighten it, but not too much to squeeze the circumference. It should circle the waist evenly. Once positioned, exhale and relax. Join the two ends between your thumb and forefinger, so you can see how big the waist is.
- If the waistline exceeds 89 cm in women, it is very likely that there is a strong accumulation of visceral fat.
- Try not to pull in the abdomen, otherwise the assessment will not be accurate.
- Remember that this check is not for cosmetic reasons, but for health reasons.
