How to get rid of belly fat?
Excess fat tissue around the abdomen, commonly referred to as "muffin top," is a result of caloric surplus. It is favored by an unhealthy diet rich in:
- simple sugars,
- trans fats,
- salt,
- alcohol,
- processed foods.
Accumulation of fat is also contributed by a lack of regular physical activity and chronic stress, which elevates cortisol levels. Hormonal disorders are also significant.
There are two forms of fat: subcutaneous and visceral. Although subcutaneous fat lies just beneath the skin, visceral fat, surrounding internal organs, is the most dangerous. This type of fat is metabolically active and poses a serious health risk, significantly increasing the chances of heart disease, insulin resistance, and type 2 diabetes.
Effective fat loss requires maintaining a negative caloric balance - a fundamental condition for the body to actually start burning stored reserves. You need to provide it with less energy than it actually uses. It is important to remember that fat reduction always occurs systemically, and the common belief in spot reduction is a myth.
The key to achieving a flat stomach is a balanced nutrition model. A proper diet effectively speeds up metabolism, which promotes more efficient weight loss. The priority is to maintain the correct proportions of nutrients in the diet, such as:
- protein, which protects muscle mass and provides a lasting feeling of fullness,
- dietary fiber, which regulates digestive processes,
- complex carbohydrates, - healthy unsaturated fats.
Accumulation of body fat depends not only on diet. It is also influenced by chronic stress. Constant elevation of cortisol levels (stress hormone) promotes the accumulation of dangerous visceral fat.
Equally important is adequate rest. The lack of recommended 7-9 hours of sleep destabilizes the body's hormonal balance. As a result, the production of the hunger hormone (ghrelin) and cortisol increases, making it difficult to control appetite, leading to overeating and disruptions in regenerative processes.
One must not forget about proper hydration of the body, essential for efficient metabolism. Regular water intake supports digestion and increases the feeling of fullness. This simple mechanism directly helps in maintaining a caloric deficit, which is the basis of effective weight loss.
A caloric deficit is the foundation of fighting overweight. But what to do in the case of stubborn fat? In such situations, aesthetic medicine can be helpful, as it not only aids in weight reduction but also in effective body shaping.
Among popular methods supporting the fight against fat tissue, the following stand out:
- cryolipolysis – involving freezing fat cells,
- injectable lipolysis – involving the injection of deoxycholic acid, which dissolves fat tissue,
- carboxytherapy – improving circulation and metabolism,
- lymphatic drainage – aiding in the removal of toxins and fluids,
- liposuction – being the most invasive solution.
It is important to remember that aesthetic procedures serve only as a support in overweight therapy. Permanent fat loss is based on two pillars: regular physical activity and a proper diet. It is crucial to combine various forms of exercise: aerobic training (cardio), which effectively burns calories, intervals (HIIT), and strength training – which builds muscle mass.
Although isometric exercises (e.g., plank) excellently strengthen the core muscles, they do not cause localized fat reduction. Fat burning always occurs systemically.