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From flab to fab: How to target belly fat

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Cómo perder grasa abdominal, hombres, imagen corporal, concepto de peso, How to lose belly fat, men, body image, weight concept
How to lose belly fat (Photo: Shutterstock)
  • How to lose belly fat and tone your abs.
  • Stubborn belly fat is a common issue.
  • These techniques will help you tone up.

Attaining a flatter, healthier tummy is a combination of the right diet, targeted exercise and lifestyle choices.

While challenges are always present, the rewards — a healthier body and enhanced self-confidence—are worth the effort.

Understanding why this type of weight is so difficult to lose is the first step.

Understanding belly fat: It’s more than skin deep

Concept of how a girl's body changing, fat belly to perfect waist
Photo: Shutterstock

Belly fat isn’t just an aesthetic issue; its presence can indicate underlying health problems. Generally, there are two categories of belly fat: subcutaneous (just beneath the skin) and visceral (surrounding the organs).

Of the two, visceral fat is particularly worrisome due to its association with diseases like heart ailments, Type 2 diabetes, and even certain cancers. Factors such as genetics, metabolism and hormones can increase your tendency to store fat in the abdominal region.

External elements, such as diet and physical activity, play roles too. A complete understanding of belly fat is crucial because it sheds light on the reasons behind why it’s so stubborn.

Armed with knowledge, you can devise a targeted plan for how to lose belly fat. Knowledge isn’t just power—it’s the foundation for effective transformation.

How to lose belly fat: Making nutritional choices that count

Food choices, weight, body fat, MundoNOW
Photo: Shutterstock

Often it’s said, «abs are made in the kitchen,» and this is true. Your dietary choices have a profound impact on your midsection.

Foremost, eliminate or drastically reduce processed foods from your diet. These foods typically contain trans fats, sugars and empty calories — all of which contribute to belly fat. Instead, eat a diet rich in whole foods. This includes vibrant vegetables, antioxidant-rich fruits, lean proteins like chicken and fish, and whole grains such as quinoa and oats

Healthy fats shouldn’t be overlooked. Avocados, nuts, olive oil and fatty fish are excellent choices. Hydration is pivotal. Consuming plenty of water not only keeps you feeling full but also revs up your metabolism.

Sugary sodas, excessive caffeine and alcohol are to be consumed sparingly, given their reputation for adding inches to the waist. When structuring your diet, think of nourishment over deprivation. It’s about feeding your body what it genuinely needs.

Exercise: Moving towards a flatter tummy

woman, exercising, How to lose belly fat
Photo: Shutterstock

Physical activity complements dietary choices regarding how to lose belly fat. Cardio exercises like running, cycling and aerobics are potent calorie burners. However, a comprehensive workout regimen also includes strength training.

Building muscle boosts your resting metabolic rate, meaning you burn more calories even when idle. Full-body exercises, such as squats, push-ups and planks, are immensely beneficial.

High-Intensity Interval Training (HIIT) is also very effective. These short, intense bursts of activity followed by rest periods have been clinically proven to torch fat efficiently.

Remember that targeting just the tummy won’t yield results; whole body exercises are pivotal. Also, consistency is more important than intensity.

How to lose belly fat: Small changes, big results

hispanic woman lying in bed, trying to sleep, alarm clock, insomnia
Photo: Shutterstock

Beyond diet and exercise, certain lifestyle choices can either slow or hasten your belly fat loss journey. Sleep, often overlooked, is a cornerstone of health. Chronic sleep deprivation can trigger hormonal imbalances that encourage fat storage.

Target between 7-9 hours of restful sleep nightly. Stress, too, can be a silent foe when it comes to how to burn belly fat. Elevated stress levels release cortisol, a hormone linked to abdominal fat storage.

Engage in stress-relieving activities — yoga, reading, music, or any personal hobbies — to maintain equilibrium. Limiting alcohol and being mindful of its caloric and metabolic implications is crucial. Finally, accountability can be a game-changer.

Whether through a diary, a fitness app or photographic documentation, tracking your journey can be a great way to stay motiviated.

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