Abdominal fat, especially the visceral fat that surrounds the internal organs, is often considered difficult to lose.
Understanding Belly Fat
Abdominal fat can be divided into two main types: subcutaneous fat, which lies just under the skin, and visceral fat, which surrounds the internal organs. Visceral fat, in particular, is associated with increased risk of cardiovascular disease, type 2 diabetes, and other health problems. This is the fat you don't want. It is harder to the touch, and harder to get rid of.
Eat to lose belly fat
A balanced diet is essential for losing weight. The term balanced diet can imply a lot of things depending on who is using it. The classic food distribution pyramid is often more inflammatory than anything else, and responsible for your situation. You want to opt for foods rich in nutrients and low in inflammation such as fruits, protein, and certain vegetables, reducing or even eliminating grain products. Reducing overall calorie intake may also be necessary to promote fat loss, but generally this is done naturally by filtering the type of food on the plate.
Targeted exercises to lose belly fat…
…do not exist. A contracting muscle will not mobilize the nearest fat. It is the liver which uses fats and subsequently transforms them into energy for the entire body. The good news is that visceral fat will often be mobilized first.
The specific exercises I encourage are those that stimulate multiple muscle groups at once. And in particular those which stimulate the legs since this group is the largest. Adding resistance training (weights, bands or cables) to your routine that includes squats, deadlifts or lunges will provide the best return on investment. We also know that walking has an impact on your weight loss.
Stress management
Chronic stress causes an increased release of cortisol, the stress hormone, from the adrenal glands. High cortisol levels can promote fat storage, particularly around the abdominal area, by increasing insulin production and promoting the appetite for foods high in calories and sugars.
It can also disrupt metabolism by affecting the production of other weight-regulating hormones, such as adrenaline and norepinephrine. This can lead to decreased resting energy expenditure and decreased fat burning, making it more difficult to lose weight.
Sleep and Weight Loss
Golden sleep will be key to your weight loss goals:
1. Sleep affects the production of certain hormones, including leptin (which suppresses appetite) and ghrelin (which stimulates appetite). A lack of sleep can lead to an increase in ghrelin and a decrease in leptin, which can increase feelings of hunger and promote overeating.
2. During sleep, our body repairs and regenerates itself. This includes repairing muscle tissue after exercise and recovering from the day's physical exertions. Good sleep promotes optimal recovery, which can improve physical performance and contribute to effective weight loss.
3. Quality sleep is important for maintaining a healthy metabolism. Studies have shown that lack of sleep can disrupt metabolism, affecting how our bodies use carbohydrates, fats and proteins. This can lead to insulin resistance and a slowed metabolism, which can make it more difficult to lose weight.
4. Good sleep helps regulate levels of the stress hormone cortisol and promotes relaxation and mental well-being. Reducing stress can help prevent emotional overeating.
With a global approach combining diet, exercise, stress management and quality sleep, you will achieve a lasting reduction in your abdominal fat at any age.
