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A fatty “belt” in the abdomen and thighs is a common problem that affects many people and can even cause psychological complexes. But it’s not just about your own appearance. Being overweight has a negative impact on health. That is why it is important to get rid of unnecessary pounds in a timely manner. Nutritionist Olga Stepanova will tell you how to lose weight in the stomach quickly and safely and how to train yourself not to overeat.
Where does excess weight in the abdomen come from?
The layer of fat that accumulates in this area can be the result of poor diet, lack of physical activity, stress, and hormonal changes. The main aspects that will help you better understand this problem:
- The fat cells stored in this area can be subcutaneous (located between the skin and muscles) or visceral (surrounding the internal organs). Visceral fat is particularly unhealthy and is associated with a risk of developing cardiovascular disease.
- When losing weight in the abdomen, it is important to emphasize the relationship between nutrition and physical activity. A calorie deficit will help you burn stored fat. That is, you need to spend more than you get from food. However, it’s important to remember that not all calories are the same, and a healthy diet should be rich in nutrients.
- It’s important to get enough protein, carbohydrates, and fats to maintain health and optimal functioning. Proteins will help build and repair tissues, carbohydrates will provide energy, and fats will help regulate hormonal balance. Don’t forget about trace elements and vitamins.
How to lose weight in the stomach: establish a healthy diet
Nutritionist Olga Stepanova gives some tips to help structure your diet and ensure the supply of essential nutrients.
Optimize your own diet
Your daily intake should include different food groups: vegetables, fruits, whole grains, protein sources (e.g., meat, fish, eggs, tofu), and healthy fats (e.g., olive oil, nuts, seeds).
Balance your food intake
Try to create a diet that includes a combination of proteins, carbohydrates, and fats in each meal throughout the day. For example, consume plant-based proteins along with vegetables and whole grains to ensure long-term satiety and stable blood sugar levels.
Reduce the number of calories
Replace heavy, high-calorie meals with lighter options. For example, instead of red meat, choose poultry, fish, or other low-fat protein sources.
Give up unhealthy foods
Try to reduce your intake of foods rich in trans fats and saturated fats, as well as processed sugars. Replace them with healthy alternatives: for example, eat fresh fruit instead of sweets or use natural sweeteners (honey or stevia).
Consume enough water
Water plays an important role in the process of losing weight. It helps keep your body functioning properly and regulates your appetite. Try to drink at least eight glasses (about two liters) of water a day.
Avoid bad habits
Quitting alcohol and nicotine will improve your weight loss results. The fact is that the ingredients in drinks and cigarettes affect metabolism and can lead to the accumulation of fat in the abdomen.
When changing your eating habits and exercising, keep in mind that each person is unique, and only an individualized approach can achieve truly safe and effective results. A consultation with a nutritionist will help you. Olga Stepanova is ready to provide personalized advice on your diet, health promotion, and physical activity plan.
Why is physical activity so important?
How to lose weight in the stomach? Ensure that the calories you take in are used optimally so that they don’t accumulate in the problem area. Physical activity helps to burn calories, strengthens muscles, and makes you feel good about yourself. What activities should you make part of your daily routine? Olga Stepanova gives some advice:
- aerobic training (walking, running, swimming, cycling), activates calorie burning and promotes weight loss, including the fight against abdominal fat;
- Strength training (exercises with weights or using your own body weight) promotes muscle development. This gradually changes the contours of the body and increases the metabolic rate.
Add cardio exercises such as running, swimming, jumping rope, or dancing to your workout program. They activate your heart, improve blood circulation, and help you burn calories.
Plank, abdominal exercises, leg raises help to strengthen the abdominal muscles. This not only improves muscle tone, but also makes the abdomen slimmer and reduces the amount of fat in this area.
“Always start with a comfortable level, and then increase the intensity and duration of your workouts to achieve optimal results,” advises nutritionist Olga Stepanova.
How to lose weight in the stomach? A healthy diet and regular physical activity not only help to reduce fat mass, but also contribute to overall health. They increase energy levels, improve mood, strengthen muscles, and reduce the risk of developing cardiovascular disease and diabetes.
Olga Stepanova reminds us that losing weight in the abdomen is a process that requires time, patience, and a clear goal. Be consistent and look for motivation. And remember that if you have any problems, an experienced nutritionist is always ready to help.
