Getting rid of belly fat is not that easy. Fat deposits in this area may not respond to traditional weight loss methods, which often causes disappointment and reduces motivation. Even with a healthy diet and regular exercise, the results may still be far from ideal.
What should you do if your goal is to lose belly and side fat as quickly as possible and keep it off for good? Find the possible cause of the problem, learn more about the methods that help to eliminate it, and choose the most suitable and effective way to achieve the desired result.
Your belly is not getting flatter: common causes
One of the most common causes of fat accumulation in the abdominal area is poor nutrition and excess calories. In this case, the body will form fat ‘traps’ that are the most difficult to get rid of. They are the last to go. Therefore, when you ask yourself how to lose weight in your stomach quickly, always start with dietary changes.
There are two types of fat cells in our body. The first type responds well to calorie reduction and exercise, while the second type does the opposite. The belly and sides fall into the second category. Therefore, many people need to put in a lot of effort to get rid of their sides and belly.
The situation is further complicated by the fact that fat deposits in the abdominal area only begin to disappear once the overall percentage of adipose tissue in the body has fallen to a certain level. And even when you see the first results, be prepared for the fact that it will be even more difficult to get rid of the lower abdomen. This is because fat cells tend to linger there until the very end.
Women over 45 often face the problem of how to get rid of a belly that has suddenly started to grow. In this case, the reason may be hormonal changes. Due to the onset of menopause, the production of sex hormones in the ovaries decreases, and to compensate for the estrogen deficiency, the body begins to produce them through adipose tissue, which, as a rule, grows most strongly in the abdominal area.
The main factors influencing the increase in fat mass
If you dream of a beautiful, flat stomach, it is important to understand that a comprehensive approach is essential. And to figure out how to lose weight in your stomach, you need to find the causes of this problem.
- Calorie imbalance
Frequent consumption of foods high in sugar, carbohydrates and fats contributes to an increase in fat mass. And even if you eat healthy and nutritious food, but exceed your daily calorie intake, you are unlikely to achieve a flat stomach.
- Sedentary lifestyle
Lack of physical activity leads to a slowdown in metabolism and a decrease in the number of calories burned, which contributes to the accumulation of fat throughout the body. Therefore, if you are wondering how to reduce your belly, do not forget about physical activity.
- Hormonal imbalance
Hormones play a key role in weight regulation. Increased cortisol and insulin can lead to fat accumulation in the abdominal area. Fluctuations in weight are also influenced by disturbances in the thyroid gland and sex hormones.
- Genetics
A predisposition to fat accumulation in certain areas of the body, including the abdomen, is caused by heredity. If your parents had a tendency to accumulate fat in the abdominal area, you are also likely to develop it.
- Stress
Constant tension and stress can increase cortisol levels, which in turn contributes to fat accumulation in the abdominal area. Stress can also trigger emotional overeating and unhealthy food choices.
- Sleep problems
Insufficient sleep disrupts metabolism and leads to weight gain. Lack of sleep affects the levels of hormones that regulate appetite, which can lead to overeating.
Many factors influence weight gain. If you don’t know how to get rid of belly fat when diet and exercise don’t help, you should see a doctor. This will help rule out health and hormone problems.
How to lose belly fat at home
If you have no health or hormonal issues, then the fight against excess inches around your waist and hips should start with proper nutrition:
- eat more greens, vegetables, fruits, protein and whole grain products;
- eat small portions at least 3 times a day;
- drink more clean water.
What should you avoid eating to lose weight in your stomach? First of all, you should limit your consumption of baked goods, confectionery, fast food, high-calorie foods, etc. You should give up sweet and alcoholic drinks.
Don’t forget about physical activity, but it is important to choose the right exercises. After all, many people don’t know how to get rid of a pot belly with exercise and which workouts to choose.
The most effective approach is a combination of different workouts, which should be alternated:
- cardio training;
- strength training;
- yoga or Pilates;
- fitball exercises;
- vacuum and plank.
If your figure looks good, but the above exercises are not giving you the desired results, and you do not know how to get rid of your lower belly, you need to add the following exercises:
- squats and lunges;
- crunches and other abdominal exercises.
The training programme should be changed periodically so that the muscles do not get used to the load and progress is visible. Do not forget to add as many different exercises as possible to work all the abdominal muscles.