Belly fat is stubborn. Especially if you only need to lose couple more kilos to have your goal weight and visible abs. A slim waistline is the result of genetics and the lifestyle a person leads. You can’t change the first one, but you can do something about the latter. Thanks to this article you can improve your lifestyle. Read carefully. We have chosen these tips together with our NEBBIA Girl Denisa Tran Vanova.
Your waist circumference counts
Belly fat is first and foremost a health concern. Bigger circumference is associated with higher mortality rate, higher risk of diabetes, and a higher chance of cardiovascular diseases. Your 6 pack abs hide under two types of belly fat:
a) Subcutaneous fat is located right under your skin. It presents lower risk than the visceral kind and it produces useful hormones
b) Visceral fat is located between organs in the body. It triggers inflammation processes and increases the risk of chronic diseases (e.g., insulin resistance)
Losing weight from this area is especially difficult for those with “apple” body shape because that’s where they store the fattest based on their genetics. However, lifestyle changes can do wonders, and nothing is impossible. Let’s do this!
1. Reduce your calorie intake
Let’s start with the basics. If you don’t lower the amount of fat, you won’t get a thin waistline. You can’t target fat loss to specific body parts. You can’t lose weight from just one place. Once you achieve calorie deficit, your body starts taking energy from fat cells that throughout the whole body. We talked a lot about losing weight. Check out this article that talks about getting in summer shape in two months. You might also like this meal plan for women.
2. Bloating
Let’s talk about positive motivation. If you want to have a flat stomach, you don’t have to limit yourself too much when it comes to types of food. Actually, there are some things you might have to start eating. In order to have a flat stomach, your digestion needs to work well without the uncomfortable bloating. You can improve your digestion by eating foods rich in fibre like oats, wholegrain bread, fruits, and vegetables. Don’t forget to include probiotics and prebiotics that can be found in sour milk and fermented foods, and supplements.
We would like to make it easier for you which is why we created an infographic that teaches you three main pillars of meal planning when you want to avoid bloating.
3. Healthy does not equal diet
Let’s talk about your meal plan a little bit more. When your choosing foods to include in your diet, don’t go just for the trendy stuff, look at the number of calories. “Don’t be fooled by the so-called healthy foods. Avocados are super healthy, but one avocado contains about 350 kcal. That’s why it’s important to be aware of the number of foods, no matter how healthy,” Denisa comments. Be careful when you shop for protein bars, breakfast cereal and other healthy foods. That model with flat belly you see on the packaging isn’t from those special organic biscuits. To conclude, always check the number of calories and what the product contains!
4. Have fun with this HIIT!
A study from 2018 has proven that High-intensity interval training or HIIT can significantly reduce the fat on your stomach. Not only the subcutaneous fat but also the visceral kind. The high intensity of these types of trainings helps you burn calories even six hours after the workout. We have already discussed how to do HIIT correctly in this article.
If you feel nauseous during HIIT and you still want to burn excess calories, you can always do some old-school cardio. Low-intensity cardio burns energy stored in fat cells and increases your calorie deficit. “You don’t have to spend 40 minutes on the treadmill. You can walk instead of using a car or get off the bus and walk more. Move more during the day and you’ll notice a change in your weight pretty quickly,” adds our NEBBIA Girl.
5. Get rid of stress
Cortisol, the stress hormone, doesn’t contain calories, but it can cause weight gain. According to a study from 2018 high levels of cortisol are associated with abdominal obesity (accumulation of fat around stomach). Cortisol prevents fat loss, retains water, and causes insulin spikes which leads sugar cravings. Denisa has a great tip for you: “For me the best way to deal with stress is by getting a good sleep. Be generous with it, don’t stay up late.” Don’t forget about your hobbies and the time you spend with your friends and in nature as part of your mental hygiene.
6. Pick the right exercises
Doing ab exercises you’ll get the six pack; you’ll show the world after you lose the fat. This is what Denisa does.
“My abdominal workout is composed of only bodyweight exercises. I do it twice a week. You engage your core during complex exercises like squats, deadlifts, so it gets stronger this way too. Your core doesn’t need that many specific exercises. Most frequently I do the following exercises: crunches, leg raises, sit-ups.
Crunches
Lay on your back, bend your knees. Put your palms behind your head, elbows out. By contracting your abdominal muscles your raise your chest so that your shoulder blades lift off the ground. 20 reps, 4 sets
Leg raises
Lay on your back, legs are flat on the ground. Place your arms alongside your body or put your hands under your bottom. Raise your feet to a 90 ° angle, the movement should be controlled. During this exercise you need to keep your lower back on the mat. There should be no space between the ground and your lower back. During the movement don’t drop your legs to the greed, keep them always elevated and repeat. 20 reps, 4 sets
Sit-ups
This exercise is very similar to crunches. The only difference is that your chest should go up to your knees. 20 reps, 4 sets
A tip from Denisa! Try this advanced sit-up exercise. Push with your feet against wall bars. Do ten reps, then put one foot higher and do ten reps again. Afterwards, raise the other foot too. Do ten reps in this position. Keep switching legs, once you can’t go any higher, go backwards while doing your sets.
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