Understanding what kind of fat you have and why it accumulates in this area can be the key to getting rid of it. Find out how to get a flat belly.
Many people wonder how to get a flat belly. "Some people have more fat cells located in the abdominal region and therefore tend to put on weight more easily in this area of the body," explains Teresa Branco to Revista Prevenir. Genetics is to blame and there's nothing we can do about it. Men are the ones who suffer most from the dictatorship of genes, "since they have more fat cells in this area, while women generally have more fat cells in the thighs and buttocks," she explains, although some women also suffer from excess volume around the waist. There are solutions for all of them. Identifying the type of fat that accumulates in the abdominal area and the factors that, along with genetics, contribute to this volume are the first steps.
Good fat, bad fat
There are two types of belly fat: subcutaneous or visceral. Subcutaneous fat, the so-called "tire", is located between the skin and the muscle, is soft and difficult to eliminate. Visceral fat is located inside the abdominal cavity, next to the viscera, creating a prominent but hard belly. It should be especially combated not only because it affects your figure, but "because it negatively influences the functioning of the organs, causing them to produce substances in an unbalanced way," explains Teresa Branco. Fortunately, it is also "the easiest to get rid of, regardless of the strategy used", says the director of the Teresa Branco Institute.
The causes
Although genetics is the main factor behind the accumulation of fat in the abdominal region, there are others that contribute to its appearance. If there is a genetic predisposition, there must also be excess calorie consumption for "fat to accumulate, which can be either visceral or subcutaneous," explains Teresa Branco. Another factor to take into account is age, due to the decrease in sex hormones, especially in the case of women approaching the menopause: "With the decrease in oestrogen, women are more likely to accumulate visceral fat," says the specialist. Finally, "the lack of physical exercise is a determining factor in the appearance of fat in the abdominal area," she concludes.
If the bulge in your stomach is due to abdominal dilation caused by muscle relaxation, avoid eating too quickly to reduce the amount of air entering your stomach. You should also avoid drinking too much liquid at mealtimes
Stress belly
If there is one modifiable factor that particularly influences the accumulation of visceral fat, it is stress. "Under stress, the body produces a hormone, cortisol, which, when in excess, can lead to the accumulation of visceral fat. This happens because the cells in this area of the body are more efficient at storing energy in the form of fat and are also more sensitive to the action of cortisol," explains Teresa Branco, who advises against "drinking caffeine and alcohol, as they overload the glands that produce the stress hormone."
Sugar tire
If you're a fan of sweets and have subcutaneous abdominal fat, you should know that kicking the habit could be enough to restore your figure. "People with this type of fat don't metabolize carbohydrates well and should therefore avoid all foods rich in sugar, processed flours and starches, as these foods promote a rise in blood sugar and consequently a rise in insulin, sending out a signal that sugar needs to be stored in the form of fat. This is mainly accumulated where the cells are most sensitive to the action of insulin, the abdominal area," explains Teresa Branco. "Eating vegetables, lean meats and fish at main meals will help reduce the accumulation of fat in these deposits," says Teresa Branco.
"Through a blood test to measure the blood glucose curve, a weight management physiologist can understand how a person's body metabolizes carbohydrates and know which ones are best for that profile"
Fat or bloating? Take the test
"If it's fat that's giving your belly volume, there will be a fold that you can hold on to above the muscle. If your problem is bloating, you'll notice a prominence that makes your belly very hard, but that you can't hold on to," explains Teresa Branco.
So how do you get a flat stomach?
In general, "bloating is due to poor bowel function and inflammation. To improve intestinal transit, you need to eat healthily: avoid foods that cause gas and inflammation - those containing lactose, such as milk and cream, which cause greater flatulence and abdominal bloating; foods containing gluten, for people sensitive to this protein, coffee, alcohol and green tea, which can cause some kind of inflammation in the intestines, as well as those rich in fat and processed sugars, such as fast food - and take probiotics to provide the body with the necessary bacteria for a healthy intestine," explains Teresa Branco. These are present in yogurts and fermented cheeses, but are also available in supplement form. And don't forget to drink water. As one of the best promoters of intestinal transit, water is an excellent ally in losing belly fat.
The role of physical exercise
When you want to lose fat, exercise can help, especially if you want to combat visceral fat, "since the fat cells located in this region are more easily metabolized and stimulated with physical activity," explains Teresa Branco. As well as promoting regular intestinal transit, due to the abdominal contractions it causes, combating abdominal bloating, physical exercise also helps to tone the muscles in the abdominal region, ideal in the case of abdominal distension, for example, caused by pregnancy, and also to manage stress, which is responsible for the increase in visceral fat.
The most effective training
There are no specific exercises that make us lose belly fat, because "we don't lose fat in a localized way", explains Teresa Branco, who recommends: "We should do exercises that help us lose weight and thus eliminate fat in the abdominal area, just as we eliminate fat in other areas of the body". The best exercises for weight loss are cardiovascular exercises that involve almost the whole body, "such as the treadmill, cycling, swimming, running and walking, as long as there is an intense effort. On the other hand, localized exercises and weight training are also important, as they help us to gain muscle mass, which causes the metabolism to increase and burn more fat," she explains. Ideally, cardiovascular exercises should be combined with weight training to get the best results. Abdominal exercises can only help "if there is an abdominal prominence caused by muscle relaxation (as in pregnancy). In this case, abdominal exercises help to tone this muscle and thus lose some volume in this area, but not to lose fat specifically in this area.
Anti-belly menu: how to get a flat belly
If you want to lose weight in the belly area, there are certain foods you should avoid and others you should include in your meals. Take note:
Avoid
Sweets, sugary drinks, processed flours, starches and foods containing gluten, caffeine and alcohol.
Moderate
Carbohydrates (potatoes, rice, pasta), foods with fiber, milk and dairy products.
Eat
Lean meats, fish and vegetables.
