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How to burn belly fat

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How to burn belly fat

Over the years, bad eating habits, pregnancies, sedentary life, menopause … Many and varied are the causes that make our belly gain inches through the accumulation of abdominal fat. Love handles are usually an aesthetic issue but in excess, they can end up affecting our health, since the accumulation of fat can alter the functioning of our body and predispose us to suffer certain diseases.

Do you want to know how to burn abdominal fat? If the answer is yes, pay attention to the following tricks. Here we will talk about methods that will help you lose belly, such as reducing cream, the effective diet to lose belly or the best exercises to burn fat. Let’s do it!

Manage stress

Are you aware that nerves and stress can make it difficult to lose weight? Living in a constant state of stress can be harmful if we talk about gaining weight, especially in people who this state causes to resort to food to have the sensation of calming anxiety, but it is not the only reason. In stressful situations, the body releases more cortisol, which causes the cells of the abdomen to increase in size, as they are more sensitive to hormonal changes than other parts of the body.

In conclusion, if you are wondering how to lower your belly, you should know that first of all you must manage your nerves, tension, stress and anxiety as best as possible, so that you will prevent the body from getting out of balance, eating more than necessary and tend to accumulate more fat. To reduce stress effectively, you can play sports, such as running or walking, but you can also calm your mind and body through yoga or take deep breaths when you feel overwhelmed.

Here you can read about How to relax through breathing.

Follow a diet to lose belly

Maintaining healthy habits is essential to feel good and eliminate abdominal fat. If you have accumulated fat in the abdominal belt, carrying out a specific diet to lose belly is one of the keys to help reduce the volume of your belly.

diet to lose belly

The diet to lose fat should be based on the consumption of vegetables, proteins (lean meats, turkey, chicken, tofu, fish …) and healthy carbohydrates, that is, no processed (rice, quinoa, potatoes …). In addition, you can add sunflower, sesame or pumpkin seeds to your dishes, perfect options to make your dishes more nutritious and less caloric.

On the other hand, if you want to lose belly effectively, you should put aside ultra-processed foods and refined sugars, reduce alcohol consumption, avoid sauces and dressings by substituting herbs and spices, and reduce the intake of inflammatory foods.

Here you can learn more about the diet to lose belly.

Have a good breakfast and a light dinner

One of the best methods that will allow you to face the challenge of eliminating abdominal fat is to have a strong breakfast and a light dinner. Breakfast is one of the most important meals of the day since it provides us with the necessary energy to keep us under control each day and, in addition, has an “anti-accumulation of kilos” effect, since our metabolism is activated and begins to burn before and after faster than at any other time of the day. Therefore, having a complete and healthy breakfast is the key to losing belly and, at the same time, avoiding glucose drops that lead us to eat some hypercaloric food to recover.

On the other hand, we find the dinner that must be light because while you sleep, the body is in energy-saving mode, which makes the metabolism slower and, therefore, it is not able to burn as much fat. Although while we sleep we secrete growth hormone, responsible for transforming fat into muscle, if we eat a lot before going to bed, adequate hormone levels will not be released, which translates into a greater accumulation of fat, especially in the abdominal area.

If you enter here you can discover several Breakfasts to lose weight and How to make light dinners.

Be careful with the drinks

Be careful with the drinks

Some drinks are counterproductive if you want to burn belly fat. Take note:

Reduce your beer consumption

Do you like your beer cold? So, write down this advice to know how to lower your belly without giving up its flavour, since beer, in its right measure, can be very healthy. The recommendation is not to abuse beer or other alcoholic beverages, especially if your desire is to lose belly. To prevent the kilos from accumulating in your belly, the ideal is to settle for half a beer. And remember: by stopping drinking alcohol you can reduce your abdominal girth by up to 28%.

Watch the consumption of diet sodas

Soft drinks are usually very caloric and although some are called light because they have fewer calories, you should not ignore their fructose concentration, which is very high and can contribute to the accumulation of fat, especially in the abdominal area. Therefore, some nutritionists warn that these soft drinks are also related to unhealthy lifestyle habits. On the other hand, although fructose does not trigger blood sugar levels like glucose does, abusing it can have consequences such as increased triglycerides that make it difficult for the body to burn fat effective so that it can accumulate in the abdominal area, as found in the North American study carried out by Plos One in which 1,454 participants (741 men and 713 women) were analyzed for 10 years, during which time it was possible to associate to non-caloric sweeteners used in light soft drinks with greater weight, a larger waist and a greater predisposition and incidence on abdominal obesity. [1]

Take spices with fat-burning power

There are some foods that can help you burn fat and lose those pounds accumulated in the float or abdominal belt. To do this, increase the presence of spices in your dishes, betting on those with high fat-burning power such as the following:

  • Pepper: it has a thermogenic effect, that is, it helps to increase basal metabolism, which translates into burning more calories even while at rest.
  • Turmeric: contains curcumin, a substance that not only facilitates the emptying of the gallbladder but also helps with the digestion of fats. If you have stones, you should use this food with care.
  • Cayenne: This hot pepper contains capsaicin, a substance that helps burn fat. A small amount of cayenne can be effective to reduce the abdomen.

Try to rest well

Good sleep is essential to be able to rest your body and mind correctly and, believe it or not, at first, rest is also related to eliminating fat from the abdomen. The idea is to seek balance, since sleeping less than 5 hours a day is as bad as sleeping more than 8 hours each day, since both tendencies lead you to accumulate more abdominal fat, among other problems.

In this sense, not sleeping the recommended time (between 6 and 8 hours a day) can cause alterations in insulin production. This can lead to the body asking you for more glucose and, therefore, you end up giving in to the temptation to eat excess fats and sweets. Remember, too, that snacking something in the middle of the night will be counterproductive if you want to lose abdominal fat because during those hours your body is in energy savings and you can gain more weight than in the most active time of the day.

Do exercises to burn belly fat

Do exercises to burn belly fat

Sport is essential to be able to burn fat and convert it into muscle. Therefore, the winning tandem is to combine cardio activities with strength exercises, in addition to a healthy, varied and balanced diet.

Cardio activities

Cardio activities are the best when it comes to losing weight and burning fat. If you want the results to be seen in a short time, any aerobic exercise will be your greatest ally. Walking, running, cycling, swimming or dancing are some of the perfect activities to achieve your goal. And it is that through cardio the irisin hormone is activated, responsible for transforming white fat, that is, the harmful one, into brown or good fat, that is, the one that helps us burn calories when we increase our body temperature. Performing a cardio activity about three times a week you will quickly notice the results.

Strength exercises

Any strength exercise focused on the abdomen will help you burn fat and define this area. If you want to gain tone and muscle in the abdominal area, bet on the following exercises.

Strength exercises

Isometric iron

It is characterized by activating the abdominal wall without putting the back at risk. The idea is to put your abs in tension, maintaining the posture as a block. You do not have to hold in this position for a minute or two, you can do series of 30 to 45 seconds and it will be just as effective.

Leg raises

To do the leg raise and to work especially the legs and abs in the lower area, lie on your back, with your hands resting on the floor. Now raise and lower your legs without touching the ground, staying more or less a foot from it. Do sets of 10-12 reps for the most effective.

Hipopressive abs

There are numerous versions of hypopressive abdominals, but we want to explain the most suitable one to end the prominent gut. You should sit in the Indian position, lengthen your back and place your hands on your knees, with your elbows out. In this position, take three deep breaths: breathe in through your nose and breathe out through your mouth as if trying to blow out a candle for a mental count of 6, slowly, noticing how your belly hardens. Then change the crossing of the legs and repeat the breaths three times. Performing hypopressive abs every day you will be able to reduce your waist a few inches, destroying the fat around it.

Use a reducing cream

Use a reducing cream

Using a fat burning cream can also be effective in reducing the abdominal belt by a few inches and getting rid of the fat that has accumulated in it. Combining a healthy diet with the practice of exercise and the help of cosmetics, it will be much easier to burn abdominal fat.

You can bet on reducing creams made from natural ingredients such as guarana, caffeine or lemon. Also for those that produce a hyperemic effect, that is, that activates blood flow, and a heating effect in the area helping to destroy accumulated fat. Remember: liposculpture cosmetics will help you burn localized fat more effectively.

You can also prepare some natural recipes to apply to the abdomen and facilitate the dissolution of accumulated fat. Here you can know some recipes for homemade creams to burn fat.

If you want to read more articles similar to How to burn abdominal fat, we recommend that you enter our Weight and body image category.

References

Chee W. Chia, Michelle Shardell, Toshiko Tanaka, David D. Liu, Kristofer S. Gravenstein, Eleanor M. Simonsick, Josephine M. Egan, Luigi Ferrucci. (2016, November 23). Plos One Journals. Chronic Low-Calorie Sweetener Use and Risk of Abdominal Obesity among Older Adults: A Cohort Study. Available at: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0167241

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Weight and body image

What is liposuction and how is it done?

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What is liposuction and how is it done

Surely you have heard about liposuction or liposculpture on many occasions, but do you know exactly what liposuction is and how it is done? We will give you the keys to this surgical intervention based on the removal of accumulated fat.

Liposuction is the second most demanded intervention in cosmetic surgery, and its objective is to help you reshape your silhouette. Next, we give you the keys to abdominal liposuction and answer the following questions: what is the price of liposuction, and its results.

What is liposuction

In the area of ​​cosmetic surgery, the so-called liposuction or liposculpture stands out. The second most demanded intervention after breast augmentation. It is one of the most popular operations since its objective is to reshape the figure and eliminate localized excess fat.

Liposuction is a technique intended solely to remove accumulated fat in different body areas, such as the hips, thighs, arms, double chin, knees, ankles, buttocks, or hips. But among all these areas, abdominal liposuction stands out, through which the localized fat in the belly is extracted.

Liposculpture should be understood as a technique to shape the body by removing excess fatty tissue, but never as a treatment against obesity. The fat usually extracted is little, which does not translate into a substantial weight change when we face the scale. In this sense, it should be noted that thin people can also undergo this intervention if they have a localized accumulation of fat.

The objective and purpose of liposuction are to reshape specific areas of the body silhouette and, with it, look good and feel much better about yourself. Through this cosmetic surgery, you can gain self-esteem and reduce complexes.

How is liposuction done?

Liposuction is not a very complicated surgical intervention. Although technology has made it possible to use different instruments (laser, body jet, ultrasonic …), the technique is common to all of them. It is a small incision, about 4 mm, made in the area to be treated. A special cannula or syringe is inserted to aspirate the localized fat that has accumulated. Once this excess adipose tissue has been aspirated, a single point is made in each incision.

Depending on the case and the area to be treated, this surgery is performed under local anesthesia (if the liposuction is performed in just one area), epidural, or general (in case the liposculpture is performed in several areas at the same time). As for the time of liposuction, it will also vary depending on the areas to be treated. However, the minimum of the intervention is half an hour, and the maximum is approximately two and a half hours. Although it is an intervention usually performed on an outpatient basis without the need for admission, in cases in which general anesthesia is practiced, the patient may stay overnight, also depending on each case and the surgeon’s own decision.

Postoperative

During liposculpture, a lot of fluid is usually lost that must be replaced immediately through the intravenous route. Once the fluids have been replaced, the patient must wear a girdle that covers and presses the areas that have been intervened. This type of drainage will vary in each case but can go from below the chest to the knees if numerous areas have been treated or cover only the abdomen if abdominal liposuction has been performed. This girdle will prevent blood from pooling and the skin from retracting well. For this reason, it is important to wear it 24 hours a day, except showering, for about a month and a half or 6 weeks. After these first postoperative weeks, the patient will be able to recover his normal life, play sports and even sunbathe, always protecting himself adequately and healing the scars well.

As for the liposuction results will begin to be seen after the first 6 weeks, but the recovery will not be complete until after 6 months. During this time, inflammation will be reduced, possible edema will disappear, and the final result of cosmetic surgery can be assessed.

Types of liposuction

When talking about liposuction or liposculpture, we often have numerous doubts about the techniques used to carry out this cosmetic surgery. To differentiate them from each other, a classification has been established where the different types of liposuction are contemplated according to their technique: traditional liposuction, laser liposuction, or assisted liposuction.

Traditional liposuction

It is the classic and oldest technique, which is still used on occasion today. It is a safe technique, where the results depend 100% on the surgeon and his good hands. It only works on fat without paying attention to flaccidity, so it is not recommended for people with flabby skin or areas with poor quality skin.

Laser liposuction

New technologies have given rise to laser liposuction, an intervention that not only works to eliminate localized fat but is also used to improve skin adaptation and reverse sagging. The technique, also known as lipo laser, aims to dissolve fat from the inside. It is a technique that can be aggressive for the tissues, as there are greater risks of suffering a burn or unwanted retractions.

Types of liposuction

MICROAIRE assisted liposuction

The revolution in aesthetic medicine and liposculpture has come from the hand of assisted liposuction since this technique facilitates the extraction of fat and significantly reduces the intervention time. In addition, it is a very precise technique through which the liposuction will be perfectly uniform. Regarding the tissues, the MICROAIRE assisted liposuction is respectful, which means that the trauma is less than in other techniques. This type of liposuction is performed with a piece that includes a motor, through which a controlled oscillatory movement is produced, which also means a reduction in surgeon fatigue.

Ultrasound-assisted liposuction

Today, this is the best technique available when performing liposuction in any area of ​​the body. It consists of first working the tissue with ultrasound to break the fatty tissue, and then the fat is extracted, and the body shaping desired by the patient is carried out. This technique has many advantages :

  • Fat removal is low traumatic for tissues
  • A good adaptation of the skin is achieved, which means that flaccidity can also be worked on
  • It is a great ally to work on areas in which the previous liposuction has already been performed

Water assisted liposuction

It is considered the most tissue-friendly technique. Therefore it is recommended for all those who suffer from lipedema. It consists of a water pressure system that causes the fat globules to break down, thus facilitating extraction. It is a very gentle technique not recommended to achieve great body shaping.

How is liposuction done

How much does liposuction cost?

Now that you know what liposuction is and how it is done, it is time to find out how much it costs. The price of liposuction is not a fixed amount but will depend on the type of technique selected and the area or areas to be treated to establish a specific price, as these factors may make the final cost vary. However, we can set a relative price. Generally, liposuction is small, and localized areas are around € 3,000, while the more voluminous areas that require more time can cost about € 6,000 approximately.

To clarify these and other questions that may arise regarding liposuction, the most recommended technique in your case, or the price, do not hesitate to consult with a specialized cosmetic surgeon. He will give you specific keys after studying your case and offer you the most appropriate treatment for you.

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Weight and body image

How to burn fat from the lower abdomen

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How to burn fat from the lower abdomen

One of the areas of our body that accumulates the most excess fat in the lower abdomen. This abdominal fat, or what we rather popularly know as love handles, is not only unsightly but could also become a risk to our health, such as heart problems or a blockage of the arteries due to accumulation of fat, among others. Therefore, in this article, we try to give you some tips and guidelines on how to burn fat from the lower abdomen so that, in addition to showing off a beautiful and toned tummy, you also have good health at all times.

Foods to burn fat from the lower abdomen

To eliminate fat from the lower abdomen, we must include this list of foods in our daily routine and eliminate those high in fat, fried and industrial.

  • Watermelon: it is high in water and potassium, which helps us regulate our sodium levels and retain less fluid in the abdomen.
  • Almonds: a food rich in calcium, fiber, proteins, and omega 3 acids, which will help us activate our metabolism and have more energy during the day.
  • Green coffee: contains chlorogenic acid that helps reduce the levels of sugar absorbed in the intestinal tract and burn the fat accumulated in the abdomen.
  • Citrus fruits: orange, grapefruit, or lemon are rich in vitamin C that help us process fat faster, and control our sugar levels.
  • Oatmeal: it has a high protein and fiber content and properties that help eliminate toxins from the body and eliminate fat.
  • Strawberries: They contain a lot of water and fiber. They also have a high anthocyanin content that helps us in the process of burning fat.
  • Asparagus: it has a high fiber content that can help us absorb less fat and activate our metabolism.
  • Salmon: it is a food rich in Omega 3 fatty acids and proteins. It prevents the accumulation of fat in the abdomen and activates our metabolism.
Foods to burn fat from the lower abdomen

Infusions to eliminate abdominal fat

Try taking some of the following infusions or even several twice a day to take advantage of its properties that will help you eliminate fat from the lower abdomen:

  • Cinnamon and bay leaf infusion is a potent mixture since cinnamon stands out for its fat-burning properties and bay leaf for being a plant that will help you carry out good digestion.
  • Green tea is a plant with antioxidant properties that will help you activate the metabolism and make your abdomen look less bloated.
  • Lemon infusion: this fruit has excellent anti-inflammatory properties to help you eliminate excess fat from your abdomen.
  • Horsetail infusion: it has diuretic properties that will purify your body and help you retain fewer fluids.
  • Infusion of aloe and flaxseed: in this mixture, we will combine aloe, a plant that will regulate your intestinal transit, with flaxseed, a seed rich in fiber and fat-burning properties.
Infusions to eliminate abdominal fat

Exercise routine for the lower abdomen

In addition to including a good diet and natural remedies in our routine, it is also necessary to have a series of exercises to eliminate abdominal fat that we will perform at least three times a week and with 30 minutes a day. With these five exercises, you will notice that the abdominal area will improve progressively.

Exercise 1

We lie on a mat on our back and place our hands under the buttocks. With the legs together, stretched, and with the feet pointed, we will raise them from top to bottom without touching the ground. We will do 3 sets of 15 repetitions of this exercise.

Exercise 2

Also, lying on a mat, we will lie on our back, place our hands under the buttocks and legs together, and stretch. We will raise our legs to make an L. We stay in that position and grow our hips, giving a slight jump up. We will do 3 sets of 10 repetitions.

Exercise 3

We place ourselves in the same position as in exercise 2 (L-shaped). We keep our legs up and perform crunches, bringing our hands up to the legs as if we want to touch the feet. When we feel the legs, we will lower our arms stretching them to the sides. Repeat this exercise 10 times (2 sets).

Exercise 4

We position ourselves as in exercise 1. Raise your legs and when they are up, make opposite circles with each leg. Do 3 sets of 15 reps.

Exercise 5

Lie face down on the mat and support your forearms and the balls of your feet. When you’re ready, raise your body and hold for 20 seconds. Do 2 sets of 5 reps.

recommendations

  • It is essential that before doing the exercises, you warm up between 5 and 10 minutes. You should also dedicate even 5 minutes to stretching at the end of the session.
  • Wear sports clothing and shoes to feel more comfortable. Also, find a mat and never do the exercises on the floor with nothing on top.
  • It is expected that at first, it is difficult for you to perform the exercises. Set your own pace, so you don’t get tired in the first week.
burn fat

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Weight and body image

Tricks to burn fat

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Tricks to burn fat

Do you want to burn fat faster? We can carry out some tricks in our routine that will make us burn calories more quickly and effectively. If you are dieting and exercising but are not satisfied with the rate of weight loss, you can incorporate these tricks to burn fat that we propose. They are simple lifestyle habits that help your body accelerate metabolism or use the accumulated fat deposits that it stores in the body. Take note and lose weight faster with these tips.

Steps to follow:


1. A protein diet. It is essential that if you want to burn more fat, you choose a diet where the primary nutrient is protein; In the case of meat, it is recommended that you leave out greasy meats such as pork and decide to consume lean meats (chicken, rabbit, turkey, etc.) that contain very few calories and are perfect for keeping the line. In the case of fish, it is recommended that you opt for whitefish as they have less fatty oils and, therefore, fewer calories.

The eggs, meanwhile, are a rich source of protein but to eliminate excess calories, sure you eat just clear of the egg, the yolk can be set aside and cooked without it. We tell you how to separate the parts of the egg easily.

Protein to burn fat

2. Limit your carbohydrate intake. What about carbohydrates? They are a type of food that generates insulin in the blood (sugar). If this is not eliminated with exercise, it ends up accumulating in the body in the form of saturated fat. And if, in addition, we take carbohydrates made with refined flour, we achieve that the nutritional value of this food is zero.

Therefore, in the case of carbohydrates, there are some simple rules to enjoy a healthy body:

  • Always consume carbohydrates made with whole wheat flour: because this way, the nutritional contribution is of quality (fiber, vitamins, minerals, etc.), and they also contribute to intestinal transit and promote the feeling of satiety.
  • Never eat them at night: as we have already mentioned, carbohydrates need to be burned immediately to prevent them from turning into fat; If we take them at night, our physical activity will not exist and, therefore, we will gain weight. The best time to eat carbohydrates is during the first hours of the day, especially if you have a busy afternoon.
  • Always mix them with low-fat proteins: in this way, you will reduce your carbohydrate intake and mix it with proteins, which are the perfect allies to help us burn calories. So leave aside the macaroni bolognese dish and opt for spaghetti with vegetables and a drizzle of olive oil, for example.

3. Another trick to burn fat lies in the practice of exercise. You must practice sports at least 3 days a week to be in shape, but if you want to burn calories faster, we recommend never doing it after eating.

Completed. Why? Because when we eat, we have our body full of insulin (which is a hormone in charge of getting glucose to the cells) and, therefore, burning fat at this time is much more complicated than doing it when food and nutrients have already been digested. The best way to lose fat is to play sports on an empty stomach and eat something after exercise.

loosing weight

4. Whenever you go to the consultation of a nutritionist, they will give you essential advice, and that is that to lose weight, you must eat more times a day. Although it may seem ironic, it is not at all: eating at least 5 times a day keeps the digestive system in constant operation and, therefore, you are speeding up the metabolism by making it work all day.

To burn fat, the essential thing is that the foods you eat are low in calories and healthy. In this way, you will burn more calories than you take. In general, it is recommended that no more than 3 hours pass between meals and that in the middle of the morning and the middle of the afternoon, you bet on healthy snacks such as fruit, skimmed yoghurt, or vegetables. We tell you how to make healthy snacks.

way to burn fat

5. In the sports field, we also have another trick that will help you lose weight faster. According to recent studies, it has been proven that combining different intensities during training burns more calories than maintaining the same passion all the time. The body gets used to exercising and metabolism, so to burn more, it is essential to combine our exercise with different intensity intervals so that a jump in metabolism is caused and more calories are burned. This is known as the “ Afterburn Effect,” It is one of the revolutions in fitness and sports.

Therefore, we advise you that when you go out for a run, intersperse 10 minutes of brisk walking and then do 3 minutes of high intensity, then lower the pace and increase it again, and so on. Your body will expend more energy and, therefore, more calories.

how to burn fat

6. And, after training, you have to eat something to burn more fat. Although it may seem ironic, it is not: when we finish doing sports, our body, when we spend exercising, is less prone to burning fat because the muscles are tired and need food to recover. Therefore, if we starve after sport, we prevent the muscles from regenerating and, therefore, growing and toning up as we seek.

fruits to burn fat

7. Limit your sugar intake. You have to consider that white sugar is an ingredient with many calories and no nutritional contribution. Therefore, it is highly recommended that if you want to burn fat, you avoid consuming this type of sugar and try other healthier alternatives such as brown sugar ( which is not refined and therefore maintains some of its nutrients) or honey.

If you want to lose weight, we recommend that you opt for calorie-free alternatives such as sweetener or stevia. This article will tell you how to replace sugar in your diet, indicating all the possibilities you have.

8. Drink 2 litres of water a day. To burn fat, you must hydrate your body with water because it will cleanse your body from the inside, detoxify it and make you eliminate fluid retention (which is what causes the appearance of cellulite). Therefore, increase your daily water consumption to 2 litres and put aside soft drinks and alcohol that do not benefit your health and do provide a lot of calories.

9. In addition to these tricks to burn more calories, you should know that some fruits help us burn them faster and, therefore, it is more recommended that you take an apple, for example than a banana; In this article, we will discover the fruits to burn fat.

In the same way, there are also medicinal herbs that help us eliminate fat by enhancing the metabolism to work faster. Therefore, fat deposits are attacked, such as green tea or grapefruit infusion; here, you can find the best inputs to burn fat.

medicinal herbs to burn fat

If you want to read more articles similar to Tricks to burn fat, we recommend that you enter our Weight and body image category.

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