Do you find your fat belly ugly and therefore want to lose your belly fat as quickly as possible? Then you are in the right place! On this page you will find easy steps that will immediately help you to burn belly fat. Because belly fat is not only ugly, it also increases the risk of diabetes, cardiovascular disease and other chronic diseases. Enough reason to say goodbye to your big belly. Here you can read how to do that!
I have done my best to provide an overview on this page of everything you need to know to effectively tackle the fat on your stomach or lower abdomen. This way you can read here what you should eat, what you should not eat and which way of working works best. I also explain the role of hormones and how you can make your hormones work for you. But first I will elaborate on the formation of belly fat.
Abdominal fat in men versus abdominal fat in women
Men have more tendency for a big belly because of hormones than women. However, the same applies to men and women for tackling belly fat. Before I explain what you can do about your big belly, however, I will first explain why so many people have a big belly.
Why do so many people have a big belly?
Where fat accumulates in the body depends on many factors, including:
- Your gender
- Your hormones and any hormonal imbalances
- Your age
- Various hereditary factors such as predisposition and birth weight
Belly fat in young women
In young women, fat is mainly stored around the hips, lower abdomen and buttocks. In some young women, however, the balance is disturbed, so that the fat mainly concentrates around the abdomen. The reason for this is often eating too many carbohydrates and sugars in combination with too much stress and / or too little sleep.
Belly fat in middle-aged women and men
In middle-aged men and women, fat accumulates in particular around the abdomen and breasts. Naturally, these places have the most fat and in the case of (slightly) overweight, the amount of fat often increases, especially in these places. To reduce the fat storage on the belly it is wise to improve your hormonal balance. You can read how to do this later on this page.
What you need to know about hormones and belly fat
Hormones control almost all processes in the body. For example, whether your body stores fat and where this fat is stored. What many people do not know is that the diet you eat can have effects on the hormone balance.
Below you will find an overview of some foods that contribute to the formation of belly fat due to negative effects on your hormone balance.
Alcohol suppresses testosterone production. In both women and men, this hormone is involved in the breakdown of fat. Those who consume a lot of alcohol, therefore, break down less fat and store more. This fat is mainly stored on the abdomen and around the organs in the abdomen.
- Fast food and snacks
This includes fries and other fried foods, cookies, pies and candy bars. Research published in 2007 shows that many of these foods contain too much trans fat. Trans fat has strong biological effects on the body that often lead to the formation of fat on and around the abdomen.
Soda has an influence on steroid hormones in the body, called glucocorticoids. The best known of these hormones is cortisol. This substance is known to stimulate the formation of belly fat when too much of it circulates in the blood.
- Too much processed meat
Eating a lot of meat, especially processed meat such as sausages and meat products, can also lead to the formation of extra belly fat, according to a study from 2008 in ‘the Journal of Nutrition’.
How do I balance my hormones for a tight stomach?
As you have already read above, there are various hormones involved in the formation of belly fat. You will therefore have to do something to get these hormones in balance. A good first step is the (gradual) scrapping of the aforementioned food that gives you a big belly.
In addition, it may help to eat more of certain foods that help your body burn belly fat.
Food that helps burn belly fat from the lower abdomen and abdomen
A study by The University of Michigan shows that a diet that regularly eats blueberries ultimately results in a significant decrease in belly fat. Another university, Tufts University, has even found that a regular intake of catechins (which you find particularly in blueberries) increases the loss of abdominal fat by 77% compared to a diet with little to no catechins. (Other sources of catechins: green / white tea and cocoa)
Nutrients in walnuts, such as omega-3, help to control stress hormones, such as cortisol. When the amount of cortisol in your blood is increased, more fat is deposited around and on your stomach.
- Low-fat yogurt
Yogurt contains the amino acid arginine. This amino acid has been shown to contribute to the burning of fat and the formation of muscle tissue.
fruits Citrus fruits are rich in vitamin C. Vitamin C contributes to the reduction of stress hormones such as cortisol, and therefore to the reduction of fat accumulation around your belly.
The sense and nonsense of abdominal exercises to lose abdominal fat
Abdominal muscle exercises are good to do, if only because it makes your stomach tighter. However, it is not the case that with abdominal exercises you specifically address the fat on the abdomen. Where fat accumulates in the body depends on various genetic and hormonal variables.
The amount of fat is reduced by training or dieting, but this reduction takes place throughout the body. It is therefore not possible to do specific exercises so that you only lose your belly fat. In addition, it is often the case that fat on the belly remains the longest, so for this you will (unfortunately) have a long breath. Don’t let this discourage you from starting to exercise anyway!
Running to burn belly fat or not?
For most people, cardio appears to be the easiest and most effective form of sport to burn fat. The vast majority of people go running , skating, rowing or cycling . Yet cardio is certainly not the most effective way of exercising to burn fat.
Doing strength training is many times better. That too has to do with hormones. With strength training you stimulate the formation of testosterone and growth hormone. Two hormones that significantly stimulate the fat relationship. Strength training also provides an afterburn effect: your body uses up more energy and burns more calories for a few days after strength training!
Many women do not start strength training for fear that they will be muscular. But this is an unfounded fear. You will have to train extremely to look like a kind of hulk. Women who do strength training will initially only get more defined muscles. And this ensures for example tighter legs, buttocks and belly. Something that every woman wants according to me.
Immediately start burning belly fat
The body has two main sources from which it can get energy:
- Carbohydrates, or sugars
- Fats, both fat that you eat and body fat
If you want to lose weight, your goal is for your body to use body fat as an energy source, that seems logical. But if you eat a lot of carbohydrates, your body will not burn fat. The solution seems simple : after all, you can eat fewer carbohydrates and then you lose weight. But unfortunately it is often not that simple. Because many people who eat low carbohydrates lose weight, but often only temporarily.
Why? If you have always eaten a lot of carbohydrates (such as bread, pasta, potatoes, rice, cookies, candy, gingerbread etc.) then it is possible that your body has ‘forgotten’ to burn fats. You have become a so-called sugar burner. Eating a little carbohydrate for a while is not enough to change your metabolism in such a way that your body will also use body fat as an energy source. However, it is often a good first step to start eating less carbohydrates.
Before I explain to you what else you can do to train your body to burn body fat again, I first want to go into more detail about the characteristics of sugar burners.
Characteristics of sugar burners
Sugar burners experience many disadvantages when it comes to diets and their weight:
- The body of a sugar burner is more likely to store fats instead of using them as fuel .
- When sugar burners go on a diet, the body cries out for carbohydrates. For example bread or chocolate.
- Sugar burners store fat in particular on their stomachs due to an unfavorable combination of hormones. For example, there are many sugar burners that are fairly slim, but have a belly.
- Sugar burners have a (virtually irresistible) need for sweet food quite soon after a meal.
In short, sugar burners have to deal with an unfavorable combination of body hormones that cause ….
more appetite ….
more fat storage …..
and more formation of fat on the belly!
Recognizable to you? Then chances are that you are a sugar burner.
The solution? You have to train your body to use fats again as an energy source. In other words, you have to become a fat burner.
How do you become a fat burner and lose your belly fat?
To become a fat burner, you must take the following steps:
Check the amount of carbohydrates you ingest
If you eat too many carbohydrates, you train your body to use this as an energy source. By eating fewer carbohydrates, the number of enzymes that can burn fat increases and your metabolism gradually changes to that of a fat burner.
Teach your body to use fat as fuel again, by fasting
You can do fasting in different ways. For example, you can eat less every other day, or you cannot eat daily between 8 and 12 noon. By not eating, the body is stimulated to burn more fats.
Make your body more sensitive to insulin again.
Insulin is the hormone involved in the storage of fat, especially on the abdomen. Increasing the sensitivity to this hormone stores less fat. How do you do this? Delete sugars and other refined products such as products made from flour (white bread, gingerbread etc.).
Give your fat burning an extra stimulus with the right exercises
Especially strength training ensures that fat burning increases.
In a nutshell, this is what you will have to do to deal with belly fat, or fat in any place. Do you find it difficult to get started with this information? Below you will find a number of concrete tips to get started today.
How do I start burning belly fat today?
Follow the tips below and you can start burning belly fat today.
Eat more vegetables and fruit
Eat a low-glycemic diet : based on lean animal protein (chicken, poultry, fish, and eggs ), nuts, seeds, beans, vegetables, and fruits.
Start the day with protein – starting the day with protein is important. This makes your metabolism faster and, moreover, prevents hunger for the rest of the day. Take eggs, a protein shake , nuts, seeds, chicken or fish.
Do not drink calories – do not consume sodas, fruit juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol with meals a week.
Avoid grain products – including gluten-free flour products. Grain products, even whole-grain flour, act as sugar in your body.
Watch out for factory foods – factory-made foods contain a lot of non-naturally occurring ingredients including glucose fructose syrup, artificial colors, preservatives, and chemicals.
Eat fats – especially omega-3 foods such as sardines, avocados, nuts and wild salmon are good. Avoid refined and processed vegetable oils, except olive oil. Saturated fats such as those in butter and ghee are also good, albeit in moderation. Watch out for trans fats as you find them in cookies, snacks and fried foods. Eating fat-restricted is not a strategy that works to lose weight, the world-famous Harvard University now also endorses . So don’t be afraid to eat fat!
Be active and become stronger: a combination of cardio and strength training is the key. Cardio builds condition and strength training builds muscles and improves metabolism so that you get a body with beautiful contours. An excellent way to combine cardio training and strength training, to get tight abs and burn fat is to train with a kettlebell
Ensure adequate sleep: sleep deprivation changes metabolism and increases cravings for carbohydrates and sugar. Sleeping is sacred . Turn your bedroom into a dark and not too warm temple and stay there for 7 to 8 hours a night.