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How to lose belly fat? Sport and Nutrition.

April 09, 2022 13 min read

How to lose belly fat? Sport and Nutrition.

This article is an automatic translation from our Original French blog. This text may contain translation errors. Thank you for your understanding.

Belly fat, also called visceral fat, is the most dangerous type of fat in the body. It is located deep in the abdominal cavity and surrounds vital organs such as the liver and intestines. Because it is so close to these organs, belly fat can have a serious impact on their function. Studies have shown that excess belly fat is linked to an increased risk of heart disease, diabetes and certain types of cancer. So it's important to try to reduce your belly fat if you want to improve your health.

Understanding the root cause of belly fat

Many different factors can contribute to the accumulation of belly fat. However, the most common cause is simply eating too much and not exercising enough. When we consume more calories than we expend, our bodies store the excess as fat. Over time, this can lead to weight gain and a larger waistline. Genetics also play a role in how our bodies store and distribute fat. Some people are predisposed to gaining more weight around the waist, which can make it more difficult to lose belly fat. Other health problems, such as insulin resistance and hormonal imbalances, can also contribute to belly fat accumulation. While you can't change your genetic predisposition or underlying health problems, there are still things you can do to lose belly fat. By making a few simple lifestyle changes and incorporating more physical activity into your daily routine, you can start to see results. In addition to lifestyle changes, there are also natural remedies that can help you lose belly fat. Some research suggests that certain herbs and spices can help boost metabolism and promote weight loss. Adding ginger, cayenne pepper, cinnamon or green tea to your diet can help speed up the process.

Types of belly fat

There are two main types of belly fat:

Subcutaneous fat.
Visceral fat.

Subcutaneous fat is the type of fat you can see and feel. It is the fat that you can pinch and that accumulates just under the skin. Visceral fat, on the other hand, is the type of fat that lies deep in the abdominal cavity and surrounds the vital organs. While both types of fat are dangerous to your health, visceral fat is even more dangerous because it is close to your organs. In fact, excess visceral fat has been linked to an increased risk of heart disease, diabetes and certain types of cancer. So how can you reduce your belly fat? You can change your lifestyle by eating a healthy diet and exercising regularly. You can also try specific exercises that target the abdominal muscles. Sport and nutrition are two key factors in losing belly fat. Let's look at sport first. Physical activity is one of the most effective ways to lose belly fat. It burns calories and promotes a healthy lifestyle. In addition, when you are active, your body releases endorphins, which have a beneficial effect on your mood. Secondly, let's look at nutrition. A healthy diet is essential for losing belly fat. Avoid processed foods, sugary drinks and trans fats. Instead, focus on eating plenty of fruits, vegetables, whole grains and lean proteins. These nutritious foods will help you feel full and satisfied while helping you lose weight.

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How to lose belly fat?

Many people suffer from excess belly fat and are looking for safe and effective ways to lose weight. While there is no single solution to losing belly fat, there are some general guidelines that can help you get started on the right path. We will look at some of the most effective tips for losing belly fat. First of all, it is important to understand that a one-time reduction is not possible. This means that you cannot target a specific area of your body to lose weight. Instead, you need to focus on overall wellness and make healthy lifestyle choices. That said, one of the best ways to lose belly fat is to focus on improving your diet. By eating healthy foods and reducing your calorie intake, you can lose weight all over, including your belly. In addition to dietary changes, regular exercise is also essential for losing belly fat. Cardio exercises such as running, cycling or swimming can help burn calories and promote overall weight loss. Strength training exercises, such as lifting weights or doing bodyweight exercises, can also help tone your belly muscles and give you a slimmer appearance. If you are having trouble losing belly fat, don't be discouraged. Making lifestyle changes takes time and consistency. However, by following these tips, you can eventually reach your goals and achieve lasting results.

Exercises to burn belly fat

First and foremost, it is important to note that it is not possible to lose fat in one specific area of the body. However, it is always beneficial to exercise the part of our body where we want to lose fat, in this case the stomach. So consider these different exercises as a help to reach your goals in time. And not miracle exercises that will give you quick results on the area concerned. Your body will lose its fat in a global way and not in an ultra-targeted way, which is why it is important to vary your different exercises. For example, do weight training, running or Hiit. These different weight training, endurance and split exercises will help you to achieve your goals in an optimal way.

There are many different exercises that can help you burn belly fat, but some are more effective than others. Here are some of the best exercises to help you achieve a flat stomach:

Crunches:
Crunches are one of the most effective exercises for targeting belly fat. They work your abdominal muscles and burn calories. To do a crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and slowly lift your head and shoulders off the floor. Hold the position for five seconds, then lower yourself back to the starting position. Repeat 10 to 15 times.

Planks:
Planks are another great exercise for targeting belly fat. They work the core muscles and help straighten the spine. To perform a plank, stand in a push-up position with your hands shoulder-width apart. Lower your body so that your elbows and forearms are resting on the floor. Hold this position for 30 to 60 seconds, then return to the starting position. Repeat for 10 to 15 reps.

Russian Twist:
Russian twists are a great exercise to target both your abs and your obliques (the muscles on the sides of your stomach).
To perform a Russian twist, sit on the floor with your knees bent and your feet flat on the floor. Place your hands behind your head and lean back slightly so that you balance on your pelvic bones. From there, turn your torso to the right and then to the left. Continue alternating sides for 10 to 15 reps.

Reverse crunch exercises:
Reverse crunches are a variation of traditional crunches that target the lower abs. To perform a reverse crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands on the floor beside you. Contract your abs and lift your hips off the floor, then roll them towards your chest. Hold this position for five seconds, then lower yourself back to the starting position. Repeat for 10 to 15 reps.

Bicycle Crunch:
Bicycle crunches are another great exercise to target your abs. They work the oblique muscles and the rectus abdominis (the "six pack abs"). To perform a bike crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and slowly lift your head and shoulders off the floor. Bring your right knee towards your chest while bringing your left elbow towards it (as if you were pedalling a bike). Return to the starting position, then repeat on the other side. Continue alternating sides for 10-15 reps. These are just some of the best exercises for burning belly fat. For best results, be sure to include a mix of cardio and strength training in your workout routine. And don't forget to stay hydrated and eat a healthy diet.

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Tips for losing belly fat

Most people find it difficult to lose belly fat, but it can be done with the right diet and exercise program. Losing weight in general can be difficult, but specifically targeting belly fat can seem even more daunting. However, there are some key tips that can help you lose weight everywhere, including your belly.

Cut out refined carbs:
One of the biggest mistakes people make when trying to lose weight is eating too many refined carbohydrates. These include white bread, pastries and other processed foods. Refined carbohydrates are quickly converted into sugar in your body, which can lead to weight gain. Instead, focus on complex carbohydrates such as vegetables, whole grains and fruit.

Eat more protein:
Protein is an essential nutrient for weight loss. It helps to keep you full after eating, which reduces the risk of overeating. It also helps maintain muscle mass when you lose weight. Aim for at least 0.55 grams of protein per pound of body weight per day.

Reduce your stress level:
Stress can cause weight gain by triggering the release of the hormone cortisol. This hormone can increase appetite and make it harder to lose weight. Try to find ways to reduce stress in your life, such as exercise, meditation or yoga.

Get enough sleep:
Sleep is important for many reasons, including weight loss. When you don't get enough sleep, your body produces more of the hormone ghrelin. This hormone increases your appetite and can make it harder to lose weight. Try to get 7 to 8 hours of sleep a night.

Eat plenty of soluble fibre:
One of the best things you can do is to increase your intake of soluble fibre. Soluble fibre helps you feel full after eating, so you don't overeat and snack.
It also helps to slow down the absorption of sugar into the bloodstream, preventing blood sugar spikes that can lead to increased fat storage.
Good sources of soluble fibre are oats, barley, pulses, apples, oranges and flaxseed. Aim to eat at least 5 grams of soluble fibre a day.

Limit your intake of saturated and trans fats:
Saturated and trans fats are found in animal products such as red meat and full-fat dairy products, as well as in processed foods made with hydrogenated oils. These types of fats are known to increase the storage of belly fat. Instead, try to eat healthy unsaturated fats from sources such as olive oil, nuts and seeds. These fats have been shown to promote weight loss and help reduce belly fat. By following these tips, you can help yourself lose weight all over, including your belly. Remember to be patient and consistent with your diet and exercise program, and the weight will come off.

Side effects of belly fat.

Most people are not aware of the dangers of belly fat. This type of fat is not only unsightly, it can also lead to serious health problems.

Here are some of the dangers of excess belly fat:

Heart disease.
Belly fat increases the risk of developing heart disease. The fatty acids in belly fat can damage the walls of your arteries, leading to atherosclerosis (hardening of the arteries). This can increase your risk of heart attack and stroke. If you have extra weight around your waist, there are things you can do to reduce your risk of heart disease. Healthy eating and regular exercise are two important lifestyle changes that can help you lose belly fat and improve your overall health.

Diabetes.
Diabetes is a chronic, progressive disease characterised by high blood sugar levels. It is caused either by a lack of insulin or by the body's inability to use insulin properly. Insulin is a hormone that helps the body convert sugar into energy. If you are overweight around the waist, you have a higher risk of developing diabetes. Belly fat is considered 'visceral' fat, which means it surrounds your internal organs. Visceral fat has been associated with an increased risk of insulin resistance and type 2 diabetes. High blood sugar levels can damage your nerves, blood vessels and organs. Diabetes can lead to heart disease, stroke, blindness, kidney failure and amputation. If you are overweight or obese, losing weight can help reduce your risk of developing diabetes. Healthy eating and regular exercise are important ways to lose weight and keep it off.

Cancer.
Obesity is a major risk factor for cancer, and obese people are more likely to develop cancer than people of normal weight. Belly fat is particularly dangerous because it is located near vital organs, such as the liver and pancreas. Belly fat also produces hormones that can promote the growth of cancer cells. Fat cells produce oestrogen, which can promote the growth of breast cancer cells, and an insulin-like growth factor (IGF-1), which can promote the growth of several types of cancer. People who are overweight or obese are more likely to die of cancer than those of normal weight.

Joint pain.
Joint pain is a very common symptom associated with excess weight, particularly around the abdominal area. This is because the extra weight puts pressure on the joints and connective tissue, causing inflammation and eventually pain. If you are overweight and suffering from joint pain, even a small weight loss can help relieve the symptoms.

Infertility.
Infertility is one of the dangerous effects of belly fat. When a woman has excess weight around her waist, it can interfere with her ovulation cycle and make pregnancy difficult. In addition, excess weight can also increase the risk of miscarriage or having a low birth weight baby.

Mood.
Mood is often one of the first signs that you have too much belly fat. When you have excess belly fat, it starts to release chemicals that can interfere with your mood and emotions. One of the best known mood-regulating hormones is serotonin. This hormone helps regulate your mood, sleep and appetite. High levels of abdominal fat can lead to lower levels of serotonin in the body. This can lead to feelings of sadness, anxiety and irritability. As well as affecting your mood, carrying extra weight around your waist can also cause physical discomfort. This is because belly fat can put pressure on your organs and make them function less efficiently. For example, excess belly fat can cause indigestion and heartburn. It can also make it harder to breathe deeply and fully, which can contribute to a feeling of tiredness and lack of energy.

Memory problems.
Memory problems are one of the most common effects of excess abdominal fat. This is because the fatty tissue around the abdomen can lead to inflammation of the brain, which can affect memory and cognitive function. In addition, the extra weight can put pressure on your body, which can also lead to memory problems.

Wrinkles.
Wrinkles are one of the most visible signs of ageing, and they can also be a sign that you have too much fat on your belly. When you are overweight, your skin stretches to accommodate your extra weight, and when you lose weight quickly, this stretched skin doesn't have time to bounce back. This can lead to loose, sagging skin on the stomach. Loose skin can also lead to wrinkles because the skin is not held tightly against the underlying muscles. Excess weight can also put extra pressure on the delicate skin around the eyes and cause premature wrinkles in this area. If you are concerned about wrinkles or other signs of aging, losing weight can help slow the aging process and improve the appearance of your skin. Losing weight slowly and steadily is the best way to avoid sagging skin and wrinkles. These are just some of the dangers of excess belly fat. If you are concerned about your weight, talk to your doctor about ways to lose weight safely. Losing even a few pounds can help reduce the risk of developing these and other health problems.

Burning belly fat with drinks

Most people think that the only way to lose belly fat is through diet and exercise. However, there are other ways to burn belly fat. One of the best ways is to drink certain drinks that promote weight loss.

Green tea
Green tea is one of the best drinks for burning belly fat. It is full of antioxidants and has been shown to boost the metabolism. Green tea also helps suppress the appetite, which can lead to eating less overall. In one study, men who took green tea extracts for 12 weeks lost an average of 6 cm from their waistline.
What's more, green tea has been shown to increase the number of calories you burn each day. So if you're looking for a way to burn belly fat, green tea may be the answer. To get the most out of green tea, make sure you drink it regularly and follow a healthy diet and exercise regime.

Coffee
Coffee is another ideal drink for burning belly fat. Coffee is a great way to start the day, but did you know that it can also help you burn belly fat? Caffeine helps boost your metabolism, which in turn helps burn fat. In addition, coffee is a diuretic, which means it helps flush excess water and toxins from your body. To get the most out of coffee, make sure you drink it black or with very little milk or sugar.

Water
Water is essential for losing weight and keeping it off. Water is one of the most important things you can consume to help burn belly fat. Drinking eight glasses of water a day will help keep your metabolism working properly and eliminate toxins that can build up and contribute to weight gain. As well as helping you lose weight, drinking water can also improve your skin tone and make you feel more energetic in general. So make sure you stay hydrated throughout the day by carrying a bottle of water with you and drinking it regularly. You will start to see results in no time. There are many other drinks that can help you burn belly fat. Try incorporating some of them into your diet and see how they help you achieve your goals.

How long does it take to lose belly fat?

There are many factors that can influence how quickly you can trim your waistline, including your age, gender, current weight and activity level. That said, there are some general guidelines you can follow to help you estimate how long it will take to lose belly fat. If you are very overweight around the waist, for example, it will probably take you longer to lose your belly than someone with a healthier weight. And if you are not currently very active, increasing your activity level can also speed up the process. In general, you can expect to lose about 1-2 pounds per week by following a healthy diet and exercise plan. So if you have 30 pounds of belly fat to lose, it will take you 15 to 30 weeks, or about 3 to 6 months, to reach your goal. Of course, you don't have to wait that long to start seeing results. Even if you only lose 5% of your body weight, you can improve your health, so set smaller goals and celebrate each success.

Is it possible to have a flat stomach without exercising?

It is possible to achieve a flat stomach without exercising, but it may take more time and effort than if you incorporated some form of physical activity into your routine. There are several things you can do to help flatten your tummy without exercise, such as eating smaller meals more often during the day, avoiding foods that bloat or irritate your stomach and drinking plenty of water. You can also try specific abdominal exercises that don't require special equipment or movements, such as planks or Pilates. If you are consistent with these efforts and patient, you should see results over time. Keep in mind that everyone's body is different, and what works for one person may not work for another. Try different approaches and see what works best for you.

Conclusion

Now that you understand the different types of belly fat and their root causes, it's time to take action. While exercise is an important part of burning belly fat and getting a flat stomach, there are other things you can do to make the process easier. We have shared with you some effective tips that should help you lose belly fat in no time. Remember, Rome wasn't built in a day and neither will your dream body be. But by following these simple tips and making small changes to your lifestyle, you can say goodbye to your bulging belly for good.



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