The trick to losing weight is to combine a good diet with constant and progressive exercise. But, it is complicated to eliminate the ‘love handles’ in a specific area of the body. Even so, we provide you with some tips to make it easier for you to reduce belly fat.
The problem with this type of fat is that it may not be limited to the extra layer located just below the skin (subcutaneous fat), but also includes visceral fat, which is found on the inside of the abdomen, around the internal organs, And it can lead to dangerous health problems like heart disease, type 2 diabetes, high blood pressure, cholesterol, or breathing problems. Here are some tricks to get rid of this fat:
Take care of the diet.
One of the primary keys to losing weight and maintaining the figure is to follow a balanced diet in which fewer calories are eaten than we consume, incorporating vegetables and fruits, proteins and some unprocessed and healthy carbohydrates. Lean meats like chicken and turkey are also ideal because of their low-fat content.
In addition, there are a series of foods that you should avoid at all costs if you want to lose your belly and maintain a healthy life:
• Ultra-processed and refined: these are edible industrial preparations made from substances derived from other foods. The process causes substances such as fibre, vitamins or minerals to be removed. They are products of poor nutritional quality, not very satiating, and that can lead to addiction.
• Alcohol: it is a source of empty calories, provides energy without any quality nutrient for the body and is detrimental to health. Alcohol interrupts the oxidation of fats and carbohydrates and causes that instead of burning them, we store them.
Instead of this, it is advisable to consume fresh fruits or natural sweeteners.
• Sauces and dressings are considered unnecessary liquid calories that can be substituted for herbs and spices.
Experts say that you should drink between 1.5 and 2 litres of water daily, as it cleanses the body and eliminates toxins. This helps reduce fluid retention. Apart from water, it is also instrumental in drinking green tea infusions, a great ally to promote the combustion of fats.
Do specific exercises to burn belly fat.
You must combine the above with regular exercise. To achieve the goal of losing abdominal fat, it is not necessary to crush yourself and do a large number of sit-ups; there are very simple, quick and easy exercises to do at home that will help you lose weight. Specifically, we are talking about the Tabata exercise, for which you will only need to use 4 minutes a day.
What is the Tabata exercise?
This high-intensity interval training (HIIT) consists of 8 work rounds of 20 seconds each with a 10-second rest. It is advisable to perform several series for greater effectiveness. It is ideal for working the upper, lower and oblique abs, and research indicates that there is an extra caloric intake in our metabolism during the next 12 hours and that it also improves our aerobic capacity, cardiopulmonary capacity and muscular endurance.
It was gone enough water before.
In the case of the classic variant of the tape measure, the contour of the abdomen is measured at the level of the navel. The contour is established to body weight and sex.
This method, easy and cheap, give us approximate information on the percentage of fat.
Here is an example calculation of how you can calculate your Body Fat Percentage (BGP):
PGC = 74.11 x contour of the abdomen in cm – 4464 / weight in kg – 8.2
Example: PGC = 74.11 x 90 cm – 4464/88 kg – 8.2 = 16.9%
PGC = 74.11 x contour of the abdomen in cm – 3482 / weight in kg – 8.2
Example: PGC = 74.11 x 70 cm – 3482/60 kg -8.2 = 20.2%
If the muscles are well trained and the fat percentage is meagre, the values may be altered.
Necessary: the most accurate data on the percentage of fat can be obtained with a professional measurement by a doctor.
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Measurement of skin folds with calliper
The thickness of the skin folds in different parts of the body is measured utilizing a calliper.
The thicker the depth of the folds, the higher the percentage of body fat. The calculated values are related to age and sex.
The calliper is a very accurate and inexpensive method for calculating your body fat percentage.
Tip: Take at least two measurements per measurement point. If the value of a measurement point varies more than 1 mm, repeat the process until the result is almost identical.
Measurement point 1: the triceps is measured in women and the chest in men.
Measurement point 2: the thickness of the skin fold of the abdomen is taken in women and men.
Measurement point 3: in women, the hip crease is measured and in men, the thigh crease.
Body fat: what types of fats are there?
Stored fat: if we have too much fat stored in the body, we put our health at risk. Visceral fat is stored in the hypodermis of the abdomen and buttocks.
Fat surrounds the internal organs and serves as an energy reserve. These fat stores are the first to decrease if calories are specifically reduced.
Essential fat: essential fat protects the organs from intense pressure loads. It serves as mechanical protection for the buttocks, extremities and soles of the feet.
Moderately reduce calorie intake
Burning fat and cutting calories without slowing down your metabolism requires a controlled procedure.
As a first step, the daily calorie consumption is specifically reduced. Adapt the calorie reduction to your total energy expenditure.
A caloric deficit of 500 to 800 kcal per day is recommended. You can calculate your total energy expenditure in calories with our calorie calculator quickly and conveniently.