The older a woman or man gets, the more easily they tend to store fat in the abdominal area . And unfortunately it is also more difficult to lose naturally.
This is why we are pleased to share with you our best article for losing weight! Apply our advice for guaranteed rapid results!
Play sports and exercise to melt your abdominal muscles
Abdominal fat is caused mainly by a poor diet, but also by a lack of physical or sporting activity. This failure causes muscles to consume less calories (we will see the importance of calories below) an accumulation of toxins in the tissues which leads to poor blood circulation and less dynamic organic functions. The digestive system also takes longer to eliminate.
The benefits of physical activity to eliminate fat
As you will have understood, having physical activity is very important to help reduce abdominal fat. Because it will accelerate your metabolism thanks to the muscles that are stimulated, so your body will burn more calories at rest. This also allows you to have a firmer and toned abdominal belt . Fewer people know it, but sport also improves insulin sensitivity, which prevents you from gaining weight.
The types of exercises we recommend to tone you up
So it's very simple, do you want to lose weight quickly? Do cardio for at least 40 minutes. Why 40 minutes? Because it is from 35 minutes of effort that the body begins to draw on fats for additional energy.
Among the cardio exercises we recommend the timeless jogging, swimming or even the treadmill. If you don't like running you can opt for example for brisk walking in a park or on a treadmill (Tip: tilt the treadmill fully to simulate an incline).
In support of cardio, you can do strength training exercises to boost your body's calorie consumption at rest but above all to provide firmness to your body when you are going to lose weight. Some people wonder why their bodies are flabby ? This is because the bodybuilding part has been neglected!
Exercise program adapted to melt and reshape the abdominal belt
Here is an example of a weekly exercise program to melt and reshape the abdominal area:
Monday :
- 45 minutes of cardio (running, cycling, swimming, etc.)
- 4 series of 12 repetitions of bodybuilding exercise that targets the pectorals (machine, press
- Abdominal exercise in a long series (for example, doing 30 to 50 crunch repetitions)
Tuesday :
- 45 minutes of cardio
- 4 sets of 12 repetitions of exercises targeting the back (traction, vertical pull, horizontal pull, etc.)
- Long series torso rotation exercise
Wednesday :
THURSDAY :
- 45 minutes of cardio
- 4 sets of 12 repetitions of leg exercises (squat, leg extension, press, etc.)
- Abdominal exercises in long series
Friday :
- 45 minutes of cardio
- Exercises that target the entire upper body (back, pectorals, arms, etc.)
SATURDAY :
Sunday :
- Light physical activity (walk in the forest, walking, yoga, cycling, stretching)
Adopt a healthy diet to get rid of a large abdominal area
Have a balanced diet to reduce your belly by several centimeters
The term diet is no longer fashionable, you can now remove it from your vocabulary! Now we're talking about dietary rebalancing .
Rebalancing your diet involves consuming healthy and varied products that will provide the vitamins, carbohydrates, proteins and fibers that our body needs. To do this, at each meal we will have starchy foods, vegetables and meat on our plate and at dessert.
Example of a balanced plate:
- 150g of starchy foods (pasta, brown rice, lentils, etc.)
- 150g of vegetables (salad, green beans, zucchini etc...)
- 100g of meat or fish
- 1 apple
- 1 natural yogurt 0% fat
The foods to favor and those to avoid to easily lose weight in the abdominal area
Foods to favor:
- Fruits and vegetables
- Potato and corn
- Whole grains
- Legumes
- White fish and seafood
- Turkey ham
- Skimmed milk and soy
- Vegetable broths
- Yogurts 0%
To consume with moderation :
- Meats
- Poultry
- Eggs
- Cheese
- Bread
- Lasagna, shepherd's pie etc...
- Almond milk
- Yogurt and drinking yogurt
Foods to avoid:
- Fries and breadings
- Industrial biscuits and cakes
- Pizza
- Industrial ice cream and sorbet
- Mayonnaise
- Fast food hamburger
- Pastries and pastries
- Cold meats
- Alcohol
- Butter
As you can see, there are a lot of foods to avoid, why? Because when we go to the supermarket we are surrounded by industrial products. And everything industrial is not good for us! Your excess weight is the least of their worries... On the contrary, the more you consume, the happier they will be...
So organize your time to make your homemade dishes by carefully choosing healthy, quality ingredients.
The Importance of Portion and Calorie Control to Lose Fat
Weigh your portions in order to have control over the calories you ingest, this element is the most important for losing abdominal fat. In fact, if your body needs 1300 calories per day and you eat for 1400 calories, you will unfortunately gain weight. You eat for 1200 calories, you will lose weight.
Please note that on average a sedentary person needs 1500 calories, a McDonald's menu (fritte, big tasty, coke, ice cream, mayonaise sauce and an extra wrap) all this represents around 2000 calories in a single meal, then you go eat your evening meal and you will accumulate this routine over several years. Do you see where I'm going with this disaster-wise?
You are more and more sedentary, your body consumes fewer calories and your eating habits do not change or even get worse... This is for men and women tend to gain weight as they age.
Managing stress and sleep to lose weight
The link between stress, sleep and weight gain
Stress and lack of sleep are closely linked to weight gain. During times of stress, our bodies produce more cortisol, a hormone that promotes weight gain, particularly around the abdominal area. Additionally, stress often pushes us to seek out fatty and sugary foods to comfort us, which can inevitably lead to weight gain. Lack of sleep, on the other hand, disrupts the functioning of hormones that regulate appetite, which can cause us to eat more and gain weight.
Strategies to manage stress and improve sleep quality
To lose weight effectively, it is essential to manage your stress and improve the quality of your sleep. Here are some strategies to adopt:
- Practice meditation and yoga: These techniques help reduce stress and promote relaxation, which can help you sleep better and control your appetite.
- Adopt a regular sleep routine: Try going to bed and getting up at regular times, even on weekends, to regulate your internal clock and promote quality sleep.
- Create an environment conducive to sleep: Make sure your bedroom is quiet, dark, and at a comfortable temperature. Avoid screens and stimulating activities before bed.
