Abdominal fat removal can be a frustrating and challenging process for many of us. But why? The answer is simple: The abdominal region tends to accumulate fat more easily compared to other areas of the body. Belly fat is often the result of a combination of factors, including genetics, hormonal imbalances, poor dietary choices, sedentary lifestyles, and stress.
With this comprehensive guide, we’d like to provide you with a holistic approach to belly fat loss – combining exercise, healthy diet and slimming treatments. Enjoy!
Table of contents:
- All about belly fat and why do we generate it?
- Belly fat removal and diet
- Fat loss treatments
- Abdominal fat removal and exercise
Firstly, let’s understand why belly fat occurs.
Why do we gain belly fat?
One common factor is an unhealthy diet consisting of processed foods, sugary drinks, and high-fat meals. These food choices can lead to an increase in visceral fat, which is the fat that surrounds the organs in the abdominal cavity. Additionally, hormonal imbalances, such as elevated levels of cortisol (the stress hormone), can contribute to the accumulation of belly fat.
Sometimes individuals may appear slim overall but still have a noticeable belly. This phenomenon is often referred to as “skinny fat.” Skinny fat people have a higher proportion of body fat in relation to their muscle mass. Even though they may have a normal or low body weight, they lack muscle tone, especially in the abdominal area. This lack of muscle can cause the belly to appear more prominent.
Why do some people gain weight even though they don’t eat much?
Weight gain can be a complex process influenced by various factors beyond just calorie intake. Here’s a more detailed explanation of why weight gain can occur even when consuming a relatively low amount of calories:
Hidden Calories
Some foods, particularly processed and packaged ones, may contain hidden calories. These include added sugars, unhealthy fats, and additives that can contribute to weight gain. It’s important to read food labels and be mindful of ingredients that may add extra calories without providing much nutritional value.
Portion Sizes
Even if the overall calorie intake seems low, consuming large portion sizes can still lead to weight gain. It’s possible to overeat on healthy foods if portion control is not practiced. Being mindful of portion sizes and practicing moderation is important.
What can help you track your portion sizes and calories is using a specialized mobile app for that (for example, Carb Manager or MyFitnessPal). This makes weight loss fun and trackable.
Metabolism
Each individual has a unique metabolism, which refers to the rate at which the body burns calories for energy. Some people naturally have a faster metabolism, allowing them to burn calories more efficiently. However, metabolism can be influenced by factors such as age, genetics, body composition (lean muscle mass), and activity level.
A slower metabolism may result in fewer calories being burned and potentially contribute to weight gain.
Hormonal Imbalances
Hormones play a significant role in regulating metabolism, hunger, and satiety. Imbalances in hormones, such as insulin, leptin, ghrelin, and cortisol, can affect appetite control and fat storage. Conditions like polycystic ovary syndrome (PCOS) and thyroid disorders can impact hormone levels and contribute to weight gain.
One of the best ways to control hormonal imbalances is through low carb diet and/or Intermittent fasting.
Overall Energy Balance
Weight gain can occur when there is an imbalance between calorie intake and calorie expenditure. Even if calorie intake seems low, if the energy expenditure (through physical activity and daily functions) is lower, the body may store excess calories as fat, leading to weight gain.
As a rule of thumb, it’s always good to move your body daily even if that means only walking – 5,000 to 10,000 steps a day will help you restart your metabolism.
We recommend using a smart fitness watch (like Fitbit) and a calorie tracking app to stay accountable during your belly fat loss journey.
Stress and Lack of Sleep
Chronic stress and inadequate sleep can disrupt hormone regulation, particularly cortisol (the stress hormone), and affect appetite and metabolism. If your lifestyle leads to increasing stress levels and poor sleep quality then your chances of weight gain and difficulty losing weight is high.
If you’re experiencing high stress levels, it’s good to re-evaluate your life and start making small steps to changing it. Simple changes can make a huge difference, for example: being around your loved ones more frequently, dedicating time to relax and enjoy the activities you love, start something new in your life, travel or even make time to meditate.
Medical Conditions
Certain medical conditions and medications can contribute to weight gain. Examples include hypothyroidism, insulin resistance, certain psychiatric medications, and hormonal therapies. It’s essential to consult with a healthcare professional if you suspect a medical condition may be impacting your weight.
Why is it so hard to lose belly fat?
Belly fat is often considered one of the most stubborn areas to target during weight loss. This is because the body tends to store excess fat in the abdominal region as a survival mechanism. However, for some people, the thighs, hips, or upper arms may be particularly stubborn when it comes to fat loss. The good news is that with consistent efforts and a holistic approach, fat loss is achievable in any trouble area.
What is the best method to remove belly fat?
To effectively tackle belly fat, a holistic approach is essential. Simply targeting one aspect, such as exercise or diet, may not yield the desired results. While spot reduction, which focuses solely on losing fat in one specific area, is not possible, a comprehensive plan that includes overall fat loss will help you in a reduction of abdominal fat over time. By adopting healthy lifestyle habits and incorporating specific exercises and treatments, you can achieve a slimmer waistline and a healthier body composition.
What are the stages of losing belly fat?
Losing belly fat typically occurs in stages. Initially, the body will start burning stored glycogen for energy, resulting in a decrease in water weight. As the body adapts to this change, it will then begin utilizing stored fat as a fuel source. This is when visible changes in body composition, including a reduction in belly fat, become more apparent.
Safe and sustainable weight loss is generally recommended at a rate of 0.5 to 1 kilogram (1 to 2 pounds) per week. Therefore, it can take approximately 10 to 20 weeks to lose 10 kilograms, assuming a steady and gradual approach. Generally, a realistic timeframe to see noticeable results in belly fat reduction is within 2 to 6 months of consistent effort and commitment.
Belly fat removal and diet
Speaking about a list of foods to consume for belly fat loss is not only too general, but also common sense. To effectively reduce belly fat, it is important to focus on a healthy diet that includes whole, unprocessed foods. Incorporating foods rich in fiber, lean proteins, and healthy fats can help promote satiety and support weight loss efforts.
Additionally, consuming foods with thermogenic properties, such as chili peppers, green tea, and lean meats, can slightly increase metabolism and aid in burning calories.
What 3 foods burn the most fat?
While individual food choices may vary based on personal preferences and dietary restrictions, there are several options known for their potential to support fat burning:
- Green tea: Green tea contains catechins and caffeine, which may help boost metabolism and increase fat oxidation.
- Chili peppers: Capsaicin, the compound responsible for the spicy taste in chili peppers, can slightly elevate metabolism and promote fat burning.
- Lean proteins: Foods high in protein, such as chicken breast, fish, tofu, and Greek yogurt, require more energy to digest, thus increasing the metabolic rate and promoting fat loss.
Does coffee burn fat?
Caffeine, found in coffee, can temporarily boost metabolism and increase fat oxidation. However, the effects may vary among individuals, and excessive consumption of coffee or caffeinated beverages may have negative impacts on sleep, hydration, and overall well-being. It is important to consume coffee in moderation as part of a balanced diet and healthy lifestyle.
Does water burn fat?
While water itself does not directly burn fat, staying adequately hydrated is important for overall health and weight management. Drinking water can help regulate appetite, support digestion, and promote the optimal functioning of bodily processes.
In some cases, individuals may mistake thirst for hunger, leading to unnecessary calorie consumption. By drinking water throughout the day, you can support your weight loss efforts and maintain a healthy body composition.
2 sustainable lifestyles
Keto diet
The ketogenic (keto) diet is a low-carbohydrate, high-protein and moderate fat diet that has gained popularity for its science backed-up benefits in weight loss. By significantly reducing carbohydrate intake (5-10% of your total calorie intake) and replacing it with proteins and fats, the body enters a state called ketosis, where it relies on ketones (byproducts of fat metabolism) for energy.
This shift in fuel source (from carbs to fats) leads to increased fat burning. One of the best YouTube channels to learn more about Keto is Thomas DeLauer – check it out.
Why is it worth trying Keto? it’s simple:
- Increased fat burning: By limiting carbohydrates and increasing fat intake, the body enters a state of ketosis, where it primarily burns stored fat for fuel, including belly fat.
- Appetite control: The keto diet can help regulate hunger hormones, reducing cravings and promoting a feeling of fullness, which may aid in reducing calorie intake and belly fat.
- Improved insulin sensitivity: By minimizing carb intake, the keto diet can improve insulin sensitivity, potentially reducing belly fat accumulation associated with insulin resistance.
- Belly fat loss: The keto diet’s focus on fat burning can lead to overall body fat reduction, including belly fat.
Keep in mind that careful monitoring of nutrient intake is crucial to its success – you’ll need to keep your carbs below 10% of your total food intake. This requires counting macros and tracking food intake on a daily basis. The best way to do it is with an app – we recommend Carb manager.
Intermittent fasting
Intermittent fasting (IF) is an eating pattern that involves alternating between periods of fasting and eating within a specific time window. It can help with belly fat reduction in the following ways:
- Calorie Restriction: Intermittent fasting reduces the opportunity to consume excessive calories, creating a calorie deficit and promoting weight loss, including belly fat.
- Improved Insulin Sensitivity: IF can improve insulin sensitivity, regulating insulin levels and potentially reducing fat accumulation around the abdomen.
- Enhanced Fat Burning: During fasting, the body shifts to burning stored fat for energy, leading to increased fat burning, including belly fat.
- Reduction in Inflammatory Markers: IF reduces markers of inflammation, which can contribute to belly fat and overall health issues.
- Hormonal Benefits: IF can regulate appetite hormones, helping control hunger and reduce food cravings.
- Retention of Lean Muscle Mass: Combined with resistance training, IF can help preserve muscle mass while promoting fat loss, supporting a healthy metabolism and preventing muscle tone loss.
One of the best YouTube channels to educate yourself on how to do IF safely based on your gender and age are Dr. Eric Berg and Thomas DeLauer. Enjoy!
Fat loss treatments
Can you remove belly fat without surgery?
Yes, there are non-surgical treatments available that can effectively target and reduce belly fat. These treatments, such as SculpSure, StimSure, VelaShape 3, fat dissolving injections, utilize innovative technologies to break down fat cells and stimulate the body’s natural elimination processes.
These non-invasive options provide non-surgical fat removal from the stomach, allowing individuals to achieve significant fat reduction with minimal downtime or risks associated with surgery.
SculpSure
SculpSure is an FDA and DHA-approved, non-invasive belly fat treatment that utilizes state-of-the-art laser technology to address stubborn belly fat. This revolutionary treatment works by delivering precise laser energy to raise the temperature of fat cells beneath the skin.
The controlled heat damages the structural integrity of the fat cells without harming the surrounding tissues. Over time, the body naturally eliminates these damaged fat cells through the lymphatic system, resulting in a noticeable reduction in belly fat – up to 24% per session.
How fast can I lose weight with SculpSure?
While significant results can be achieved after a single session of SculpSure, multiple treatment sessions are typically recommended for optimal outcomes. The number of sessions required will depend on factors such as the amount of belly fat to be treated and individual response to the treatment. A comprehensive evaluation by a qualified provider will help determine the most suitable treatment plan tailored to your specific goals, ensuring maximum effectiveness in reducing belly fat.
How long do SculpSure results last?
SculpSure offers long-lasting results in reducing belly fat. The treated fat cells are permanently eliminated from the body and do not regenerate. However, it is essential to maintain a healthy lifestyle to prevent weight gain and the expansion of existing fat cells. Regular exercise, a balanced diet, and overall weight management are crucial in maximizing and sustaining the benefits of SculpSure, ensuring that your sculpted midsection endures.
Are SculpSure results permanent?
While SculpSure provides long-lasting results, it’s important to note that it does not prevent future weight gain or the accumulation of new fat cells. If weight gain occurs post-treatment, the remaining fat cells may expand or new fat cells may develop in untreated areas. To ensure the permanence of your sculpted midsection, it is vital to adopt a healthy lifestyle and implement effective weight management strategies.
Learn more about SculpSure:
The ultimate body fat reduction: SculpSure or StimSure?
StimSure for muscle building
StimSure is a non-invasive muscle toning and sculpting treatment that uses electromagnetic energy. It employs an electromagnetic field to stimulate muscle contractions, which helps to strengthen and tone targeted muscle groups.
StimSure is primarily designed to address muscle tone on abs, buttocks, thighs, and arms. The treatment aims to improve muscle definition.
Who is a good candidate for StimSure?
StimSure works best for people who are already fit but want to enhance their fitness results. If you’re struggling to see that ab definition regardless of your workout dedication, StimSure will help you tone your belly and strengthen your core.
In what cases you can combine SculpSure and StimSure?
You can do that if you’re targeting both fat reduction and muscle toning in specific areas.
For example, if you want to address both excess fat and lack of muscle tone in your abdominal area, you might undergo SculpSure treatments to reduce fat cells and StimSure treatments to strengthen and tone the underlying abdominal muscles.
This combined approach can help achieve an improved overall body shape and muscle definition.
Learn more about StimSure:
Build muscle with minimal efforts using muscle stimulator
VelaShape 3
VelaShape 3 is a non-surgical body contouring treatment that combines infrared light, bi-polar radiofrequency, and vacuum technology. This treatment targets and reduces cellulite, contours the body, and tightens the skin. VelaShape 3 stimulates the production of collagen, improves blood circulation, and aids in the breakdown of fat cells.
Does VelaShape work on loose skin?
VelaShape 3 is designed to improve skin texture, firmness, and contour by promoting collagen production and increasing elasticity. While VelaShape 3 can help tighten mildly loose skin, its effectiveness may vary depending on your skin laxity.
Does VelaShape 3 really work?
Yes, VelaShape 3 has been shown to be effective in reducing the appearance of cellulite, contouring the body, and improving skin texture. However, results can vary depending on individual factors such as body composition, lifestyle habits, and adherence to treatment protocols. To achieve optimal results, we recommend doing multiple sessions.
How many sessions of VelaShape 3 do you need to see results?
The number of VelaShape 3 sessions required to see results can vary depending on individual goals, body composition, and treatment area. Generally, a series of multiple sessions, typically ranging from 3 to 6 treatments, spaced a few weeks apart, is recommended to achieve optimal results.
However, the exact number of sessions needed may be determined during a consultation with a qualified professional, who will assess individual needs and create a personalized treatment plan.
How long do the effects of VelaShape last?
The effects of VelaShape 3 can be long-lasting, especially when supported by a healthy lifestyle. However, it is important to note that individual factors, such as aging, weight fluctuations, and lifestyle habits, can influence the longevity of results. To maintain the desired outcome, it may be necessary to undergo maintenance treatments periodically. A healthcare professional can provide guidance on the ideal treatment schedule and lifestyle practices to maximize the longevity of VelaShape 3 results.
More about VelaShape 3:
Cellulite treatment in Dubai? VelaShape 3 is definitely №1
Fat dissolving injections
Fat dissolving injections, also known as lipolytic injections or mesotherapy, are non-surgical treatments that target and break down fat cells in specific areas of the body. These injections typically contain substances such as deoxycholic acid or phosphatidylcholine, which help break down fat cells, allowing the body to naturally eliminate them over time.
Fat dissolving injections can be effective in reducing localized pockets of fat, including belly fat, without the need for surgery.
Are fat burning injections safe?
Fat burning injections, when administered by a qualified professional, are generally considered safe. However, as with any medical procedure, there are potential risks and side effects associated with fat burning injections. These may include temporary swelling, bruising, redness, or discomfort at the injection site.
It is important to choose a reputable cosmetic center and consult with a healthcare professional to ensure the procedure is performed safely and appropriately.
Do fat dissolving injections leave loose skin?
Fat dissolving injections primarily target and break down fat cells, and their main purpose is to reduce localized fat deposits. In some cases, the process of fat elimination may stimulate collagen production, which can contribute to skin tightening. However, the extent of skin tightening can vary among individuals and may depend on factors such as age, skin elasticity, and the amount of fat being treated. If you have significant skin laxity, additional treatments or procedures may be recommended to address loose skin.
Is one session of fat dissolving enough?
The number of fat dissolving injection sessions required depends on individual factors such as the amount of fat to be treated, treatment goals, and the individual’s response to the injections. In many cases, multiple sessions (minimum 6) are needed to achieve desired results. These sessions are typically spaced several weeks apart to allow the body to naturally eliminate the broken-down fat cells.
Learn more about fat dissolving injections:
Mesotherapy for cellulite and fat reduction
Belly fat loss and exercises
We’ll start with a few disclaimers. The first one is – you can outperform a bad diet with exercise. Movement and workouts should be a complimentary tool for you to stay healthy and fit. Start with your nutrition and then follow along with exercises suitable for your current weight, age and experience.
Secondly, it’s important to note that spot reduction (for example, losing only belly fat) is not possible. However, engaging in a combination of cardiovascular exercises and strength training can contribute to overall fat loss, including in the abdominal area. High-intensity interval training (HIIT), aerobic exercises like running or cycling, and core-strengthening exercises such as planks and crunches are effective in burning calories and building muscle, which can help reduce belly fat over time.
Here are some details of how different training methods help:
High-Intensity Interval Training (HIIT):
HIIT involves short bursts of intense exercise followed by periods of active recovery. This type of training is effective for fat loss due to several reasons:
Calorie Burn: HIIT workouts are highly intense and demand a significant amount of energy. This results in a high-calorie burn during the workout and an increased metabolic rate even after the session, known as the “afterburn” effect. HIIT can help optimize calorie expenditure and promote fat burning.
Muscle Building: HIIT workouts often involve exercises that engage multiple muscle groups simultaneously. The intense nature of the exercises stimulates muscle growth and development. As muscles require more energy at rest, having more lean muscle mass can increase overall calorie expenditure and aid in fat loss.
Time Efficiency: HIIT workouts are typically shorter in duration compared to traditional steady-state cardio exercises. This makes them a time-efficient option for individuals with busy schedules. Despite the shorter duration, HIIT can provide similar or even greater benefits in terms of fat loss and cardiovascular fitness.
One of the best YouTube channels for HIIT workouts are: Jordan Yeoh (for men) and Growingannanas (for women).
Aerobic Exercises (Running or Cycling):
Aerobic exercises such as running, cycling, or brisk walking are excellent for burning calories and improving cardiovascular health. Here’s how they contribute to fat loss:
Caloric Expenditure: Aerobic exercises are known for their ability to burn calories. By engaging in continuous rhythmic movements, these exercises increase heart rate and breathing rate, leading to an elevated calorie burn. Consistently maintaining a calorie deficit over time can contribute to fat loss.
Cardiovascular Health: Aerobic exercises strengthen the heart and improve cardiovascular endurance. Regular aerobic training enhances the body’s ability to deliver oxygen and nutrients to the muscles, improving overall fitness and energy expenditure during exercise.
Fat Utilization: During aerobic exercise, the body primarily relies on stored fat as a fuel source, especially during longer-duration workouts. This can lead to fat oxidation and contribute to overall fat loss.
Core-Strengthening Exercises (Planks and Crunches):
Core-strengthening exercises focus on the muscles in the abdominal area, including the rectus abdominis, obliques, and deep stabilizing muscles. While these exercises alone may not directly burn a significant amount of calories, they play a role in fat loss and improving health:
Muscle Tone: Engaging in core-strengthening exercises helps develop and tone the muscles in the abdominal region. Strengthening these muscles can enhance posture, stability, and overall physical appearance.
Metabolic Benefits: Building muscle through core-strengthening exercises can have indirect effects on fat loss. Muscles are metabolically active tissues, meaning they burn calories even at rest. Increasing muscle mass through core exercises can elevate the basal metabolic rate, leading to increased calorie burn and potentially aiding in fat loss.
Functional Strength: A strong core is essential for proper movement patterns and injury prevention. Core-strengthening exercises improve stability and support the spine, which can enhance overall physical performance and reduce the risk of injury during other exercises or daily activities.
Why would you not lose belly fat even after exercise?
Firstly, it is important to assess the overall energy balance, as weight loss occurs when there is a caloric deficit – are you consuming more than burning? Find out through a macro tracking app. Additionally, hormonal imbalances, stress, lack of sleep, and genetic factors can also impact fat loss.
Final words
In conclusion, when it comes to abdominal fat removal, it’s important to approach it with care and a personal touch. Incorporating exercises, healthy diet and cosmetic treatments can help you lose belly fat in a sustainable and stress-free way. Remember, everyone’s journey is unique, and factors like diet, sleep, and stress management also play a vital role.
Don’t hesitate to seek guidance from our 7 Derma professional for a personalized advice. With a holistic approach and self-care, you can achieve sustainable belly fat reduction and embrace a healthier lifestyle.
