Lose weight on the stomach
introduction
Everyone knows them, the little ones Problem areas on the body. The personal problem areas are usually the most stubborn and are the last to be attacked when losing weight. A Lean core is the main goal of many people who want to lose weight. Is there a way to lose fat where I want to go?
What are the options?
A famous phrase in the fitness scene is "Abs are made in the kitchen" - abdominal muscles are made in the kitchen. This actually means that the secret of a well-defined stomach is healthy eating. Which parts of the body we lose weight first is genetically determined and cannot be controlled. There is no way to lose weight in one place. The only way to lose weight on the stomach is to generally lower the percentage of body fat.
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We achieve this through a deficit in the amount of energy that we take in and that we use. This means that we have to take in fewer calories with our food than our body uses up each day. Only then does it go to the fat pads and burn these energy reserves. If you want a slim and defined body, you should also integrate sport into your everyday life. Through strength training in particular, we can strengthen and highlight certain areas of the body.
Although we do not specifically burn fat on the abdomen through abdominal exercises, strengthening the muscles in this area can reveal beautiful, lean muscles after weight loss. Muscle mass also burns a lot of energy even when resting, which increases our energy consumption. Here you should concentrate primarily on the large muscle groups such as legs, buttocks and back.
But endurance sports such as swimming, jogging or cycling also help you lose weight.
Find out more at: Lose weight by jogging
without sport
A diet that consumes fewer calories than the body consumes each day leads to weight loss. Even if the stomach is a problem area for many, sooner or later the body will also get to these fat deposits. An example of this is the points diet, in which the daily food intake and the associated increase in calories are significantly reduced by giving points to food.
Acceptance is possible even without exercise. However, one should note here that one also renounces the advantages such as strengthened muscles, increased physical performance and increased energy consumption by muscles.
Read more about this at: Lose weight without exercise
Information on diets can be found here: Diet, Metabolic Diet
with sport
Sport is one sensible measureto speed up weight loss. We lose weight when our body burns more energy than we take in from food. Endurance training or intensive interval units consume a large amount of energy. In an hour of moderate jogging, we can consume up to 600kcal extra, depending on our body weight, and thus increase our diet-controlled calorie deficit. The higher the deficit, the faster we lose weight.
Strength training has another decisive advantage over endurance training: We build strong, lean muscles, even burn energy in peace and increase the daily energy expenditure. As already mentioned, targeted abdominal exercises can strengthen the muscles of the core of the body. However, the large muscle groups like Legs, buttocks and back. Ideally, we do full-body training several times a week or split up into several days according to muscle groups and supplement the program with effective endurance training.
Exercises
If you want to lose your stomach and overall body fat, you should first change your diet. If the body fat percentage has already been significantly reduced, targeted Abdominal exercises help a nicely shaped, slim Six pack showcase.
Classic exercises are for this Situps and Crunches. They can be carried out in different variations. You can choose the classic version and leave your legs on the ground, raised or stretched out in the air. Of the head should be straight towards the spine, best looking towards the ceiling. The hands should be loosely folded around the neck. Then you lift your upper body slightly off the floor and return, the exercise is particularly effective if you don't put your shoulders back down but hold them in the air.
It is important not to work with momentum during the exercises. If you want to incorporate the oblique abdominal muscles into your training in addition to the straight abdominal muscles, you can perform a slight torso rotation to the opposite knee. Planks, i.e. forearm supports, train the entire torso in addition to the stomach. In addition to these exercises with your own body weight, there are also machines for training the abdominal muscles in gyms. They should be carried out in addition after a briefing by the studio staff.
with the rowing machine
The Rowing machine is a popular one Endurance training device. Endurance training supports weight loss because it increases the body's energy expenditure. The greater the deficit in the amount of calories consumed, the faster the body goes to the fat reserves and the body fat percentage drops. Sooner or later this can lead to a decrease in the abdomen.
Another advantage of the rowing machine is that it stimulates almost all muscle groups in the body. This includes above all the move, of the hull and the Leg muscles. Also the Abdominal muscles will be trained. When losing weight, the rowing machine can be wonderfully integrated into the training. Those who additionally stimulate the muscles of the abdomen and thus want to expose their abdominal muscles with a low body fat percentage should also target them Abdominal exercises put.
More about this topic can be found: Endurance sports and fat burning
with diet
In order to present a firm core and to reduce unhealthy abdominal fat around the internal organs as well as the subcutaneous fat, the body fat percentage must be reduced. A crash diet or other types of short-term diet changes will result in weight loss quickly, but most of this is water. By withdrawing carbohydrates, the body uses the glycogen reserves in muscles and liver and thus loses a considerable amount of water at the same time. In order to burn fat, a long-term reduction in the number of calories is necessary. However, anyone who is already quite slim can achieve a flat stomach through a short-term diet by reducing the body's water reserves. However, it must be taken into account that water is stored again as soon as you return to normal eating behavior.
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by changing your diet
In order to lose weight on the stomach, you have to get the body to go to the fat reserves. Unfortunately, you cannot influence which fat deposits are tackled first. In addition, care must be taken that when changing the diet, not too little protein is supplied with the food. Weight training should also activate the body's muscle groups so that the body does not begin to reduce muscle mass. This always happens when there are not enough building blocks for the muscles, i.e. too few proteins are absorbed, or the muscles are not used, i.e. are stimulated.
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If you want to lose weight overall and want to lose fat and not muscle mass, you have to change your diet. It is necessary to have a Calorie deficit to achieve between absorbed energy and energy consumed, but as already mentioned, the diet must be the important building blocks Proteins and Fats without which the body cannot fulfill its vital functions. So the goal is not to eat less, but to eat the right thing. Therefore, a change in diet is also more successful in the long term than a diet in order to get closer to a lean, defined body.
What do I have to do if I also want to lose weight on my buttocks and legs?
As mentioned several times, it is largely genetically determined which love handles the body goes to first. If the overall body fat percentage drops, you will lose weight on your stomach, buttocks and legs for a long time. Just at Women these are zones in which fat reserves are stored. Exercise can help us define and shape the muscles in these areas.
They also burn large muscle groups a lot of energy from the buttocks and legs, they are great even at rest Energy guzzlers. To expose the muscles, we should control our diet and eat less than we consume (without sacrificing the important muscle building blocks, the proteins, and healthy fats), in order to strengthen and shape the muscles, we are also allowed to use them Trusting weights and machines in the gym or at home.
Differences in men and women
Purely biologically, men and women are each prone to different body shapes. This also results different problem areas and fat pads if you are overweight. While Men rather Apple types and tend to have rounded bellies Women the Pear types and store excess energy on the hips, buttocks and legs.
The Belly fat of men is even more dangerous than the subcutaneous fatty tissue typical of women. These are fat cells inside and around the internal organs. The famous Beer belly should be addressed primarily for health reasons, the so-called visceral fat the organs is namely hormonally active and produces Hormones, the Blood pressure, Blood lipid levels and the Blood sugar can increase.
In the long term, this leads to diseases such as diabetes and cardiovascular diseases with the risk of strokes or heart attacks. Men with one Waist circumference over 100cm should definitely consider changing their diet to get rid of unhealthy belly fat.
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Women tend to have fat pads on the hips, buttocks and legs, on the stomach it is more likely to be Subcutaneous fatty tissue. It is not possible to use these reserves in a targeted manner; if you have a calorie deficit, you will achieve an overall reduction that will sooner or later also melt the pounds on your stomach.
Lose weight on the belly after pregnancy
A woman usually gains a few pounds as a result of pregnancy. This includes the weight of the growing child, the weight of the mother cake, and a few kilos of water that naturally accumulate in the body. Due to the hormonal change, pregnant women also feel cravings more frequently and can thus weigh a few kilos more even after giving birth. The skin on the stomach has been stretched a lot in recent months.
To get the core back into shape, the extra weight (if it doesn't melt away from breastfeeding) should be gradually reduced. Movement and abdominal exercises are, as soon as the midwife and doctor have given the okay, also an effective means of getting the stomach back into shape after pregnancy. It must be noted that pregnancy is a major challenge for the body and that structures such as the shape of the abdominal wall cannot necessarily be restored to their original shape.
Read more on this topic at: Losing weight after pregnancy and jogging after giving birth
Fat apron
As Fat apron is the term used to describe the result of extreme fat loss on the stomach, which is stressful for many people: The previous one very overweight Stretched skin does not or hardly regresses and remains as a superfluous skin apron. Formerly overweight people have achieved great success by losing weight, but still feel uncomfortable in their body and are heavily burdened by the unpleasant souvenir.
How can you prevent sagging skin on the stomach?
For the most part, a fat apron is from the genetic requirements depending on the person. Some people suffer from you poor connective tissuethat hardly or not at all regresses. In addition, the severity of a fat apron depends heavily on the initial weight, the weight lost and the age of the person affected. There are steps, however, to reduce the extent. This includes one slow decreasethat gives the skin the opportunity to regress.
Also a healthy lifestyle, like balanced nutrition and Move support the body. Targeted Abdominal exercises can strengthen the core of the body. If none of the measures are fruitful and the person concerned can suffer severely from the sagging stomach surgical intervention be the last resort of choice. It is possible for the health insurance company to assume the costs.
How can I tighten the skin on my stomach after losing weight?
Especially after one great weight loss in no time For many people, excess skin can remain on the abdomen. At a young age, the skin is even more flexible and regresses with weight loss. Later, or genetically caused by poor connective tissue, can Fat aprons persist after losing weight. A controlled acceptance Over a longer period of time this can at least partially reduce.
There is also Anoint and Creamsthat can strengthen connective tissue. Sports and Abdominal exercises can also lead to an improvement. In the case of extreme fat aprons, the only thing that can help is an operation to remove the stretched skin. They are carried out by specialists in plastic surgery and some of them can also be covered by health insurance.
