Eliminating belly fat
19 Effective Tips to Lose Belly Fat (Backed by Science)
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Belly fat is more than a nuisance that makes your clothes feel tight.
It’s seriously harmful.
One type of belly fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease, and other conditions (1).
Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin (2).
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 19 effective tips to lose belly fat, backed by scientific studies.
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food (3, 4, 5).
What’s more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (6).
Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:
- flax seeds
- shirataki noodles
- Brussels sprouts
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
They’re found in some margarines and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies (7, 8, 9).
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat (10).
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether you’re trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but it’s seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist (11, 12).
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank (12).
Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely.
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss (13, 14, 15).
Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet (16, 17, 18).
Be sure to include a good protein source at every meal, such as:
- whey protein
High protein foods, such as fish, lean meat, and beans, are ideal if you’re trying to shed some extra pounds around your waist.
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Research shows that high cortisol levels increase appetite and drive abdominal fat storage (19, 20).
What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle (21).
To help reduce belly fat, engage in pleasurable activities that relieve stress. Practicing yoga or meditation can be effective methods.
Stress may promote fat gain around your waist. Minimizing stress should be one of your priorities if you’re trying to lose weight.
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess.
These include heart disease, type 2 diabetes, obesity, and fatty liver disease (22, 23, 24).
Observational studies show a relationship between high sugar intake and increased abdominal fat (25, 26).
It’s important to realize that more than just refined sugar can lead to belly fat gain. Even healthier sugars, such as real honey, should be used sparingly.
Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar.
Aerobic exercise (cardio) is an effective way to improve your health and burn calories.
Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29).
In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for 300 minutes per week, compared with those who exercised 150 minutes per week (30).
Aerobic exercise is an effective weight loss method. Studies suggest it’s particularly effective at slimming your waistline.
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome (PCOS) (31, 32, 33).
You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35).
In the famous Framingham Heart Study, people with the highest consumption of whole grains were 17% less likely to have excess abdominal fat than those who consumed diets high in refined grains (36).
A high intake of refined carbs is associated with excessive belly fat. Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Based on studies involving people with prediabetes, type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss (37, 38).
In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat (39).
If you decide to start lifting weights, it’s a good idea to get advice from a certified personal trainer.
Strength training can be an important weight loss strategy and may help reduce belly fat. Studies suggest it’s even more effective in combination with aerobic exercise.
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat.
Studies show that sugary drinks lead to increased fat in the liver. One 10-week study found significant abdominal fat gain in people who consumed high fructose beverages (40, 41, 42).
Sugary beverages appear to be even worse than high sugar foods.
Since your brain doesn’t process liquid calories the same way it does solid ones, you’re likely to end up consuming too many calories later on and storing them as fat (43, 44).
To lose belly fat, it’s best to completely avoid sugar-sweetened beverages such as:
- sweet tea
- alcoholic mixers containing sugar
Avoiding all liquid forms of sugar, such as sugar-sweetened beverages, is very important if you’re trying to shed some extra pounds.
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat (45, 46).
A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night (47).
The condition known as sleep apnea, where breathing stops intermittently during the night, has also been linked to excess visceral fat (48).
In addition to sleeping at least 7 hours per night, make sure you’re getting sufficient quality sleep.
If you suspect you may have sleep apnea or another sleep disorder, speak to a doctor and get treated.
Sleep deprivation is linked to an increased risk of weight gain. Getting enough high quality sleep should be one of your main priorities if you plan to lose weight and improve your health.
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key (49).
Keeping a food diary or using an online food tracker or app can help you monitor your calorie intake. This strategy has been shown to be beneficial for weight loss (50, 51).
In addition, food-tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity.
You can find five free apps/websites to track nutrient and calorie intake on this page.
As a general weight loss advice, it’s always a good idea to keep track of what you’re eating. Keeping a food diary or using an online food tracker are two of the most popular ways to do this.
Fatty fish are incredibly healthy.
They’re rich in high quality protein and omega-3 fats that protect you from disease (52, 53).
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Studies in adults and children with fatty liver disease show that fish oil supplements can significantly reduce liver and abdominal fat (54, 55, 56).
Aim to get 2–3 servings of fatty fish per week. Good choices include:
Eating fatty fish or taking omega-3 supplements may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease.
Although fruit juice provides vitamins and minerals, it’s just as high in sugar as soda and other sweetened beverages.
Drinking large amounts may carry the same risk for abdominal fat gain (57).
An 8-ounce (240-mL) serving of unsweetened apple juice contains 24 grams of sugar, half of which is fructose (58).
To help reduce excess belly fat, replace fruit juice with water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime.
When it comes to fat gain, fruit juice can be just as bad as sugary soda. Consider avoiding all sources of liquid sugar to increase your chance of successfully losing weight.
Drinking apple cider vinegar has impressive health benefits, including lowering blood sugar levels (59).
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies (60, 61, 62).
In a 12-week controlled study in men diagnosed with obesity, those who took 1 tablespoon (15 mL) of apple cider vinegar per day lost half an inch (1.4 cm) from their waists (63).
Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss.
However, be sure to dilute it with water, as undiluted vinegar can erode the enamel on your teeth.
If you want to try apple cider vinegar, there’s a good selection to choose from online.
Apple cider vinegar may help you to lose some weight. Animal studies suggest it may help to reduce belly fat.
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function (64).
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri (65, 66, 67, 68).
Probiotic supplements typically contain several types of bacteria, so make sure you purchase one that provides one or more of these bacterial strains.
Shop probiotic supplements online.
Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss.
Intermittent fasting has recently become very popular as a weight loss method.
It’s an eating pattern that cycles between periods of eating and periods of fasting (69).
One popular method involves 24-hour fasts once or twice a week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period.
In a review of studies on intermittent fasting and alternate-day fasting, people experienced a 4–7% decrease in abdominal fat within 6–24 weeks (70).
There’s some evidence that intermittent fasting, and fasting in general, may not be as beneficial for women as for men.
Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects.
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat.
Green tea is an exceptionally healthy beverage.
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism (71, 72).
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise (73, 74, 75).
Regularly drinking green tea has been linked to weight loss, though it’s probably not as effective on its own and best combined with exercise.
Just doing one of the items on this list won’t have a big effect on its own.
If you want good results, you need to combine different methods that have been shown to be effective.
Interestingly, many of these methods are things generally associated with healthy eating and an overall healthy lifestyle.
Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off.
When you have healthy habits and eat real food, fat loss tends to follow as a natural side effect.
Losing weight and keeping it off is difficult unless you permanently change your dietary habits and lifestyle.
There are no magic solutions to losing belly fat.
Weight loss always requires some effort, commitment, and perseverance on your behalf.
Successfully adopting some or all of the strategies and lifestyle goals discussed in this article will definitely help you lose the extra pounds around your waist.
6 Simple Ways to Lose Belly Fat, Based on Science
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Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease (1).
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity (2).
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
1. Avoid sugar and sugar-sweetened drinks
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health (3).
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver (6).
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (4, 5).
Some believe that this is the main process behind sugar’s harmful effects on health. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems (7).
Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories (8, 9).
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages (10).
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may
be the primary driver of excess fat in the abdomen and liver. This is
particularly true of sugary beverages like soft drinks.
2. Eat more protein
Protein may be the most important macronutrient for weight loss.
Research shows it can reduce cravings by 60%, boost metabolism by 80–100 calories per day, and help you eat up to 441 fewer calories per day (11, 12, 13, 14).
If weight loss is your goal, adding protein may be the single most effective change you can make to your diet.
Not only can protein help you to lose weight, but it may also help you to avoid regaining weight (15).
Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat (16).
Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women (17).
This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
Many of the studies observing that protein helps with weight loss had people getting 25–30% of their calories from protein. Therefore, this may be a good range to try.
Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet.
When following a vegetarian or vegan diet, check out this article on how to increase your protein intake.
If you struggle with getting enough protein in your diet, a quality protein supplement – like whey protein — is a healthy and convenient way to boost your total intake. You can find plenty of protein powder options online.
Summary Eating plenty of protein can
boost your metabolism and reduce hunger levels, making it a very effective way
to lose weight. Several studies suggest that protein is particularly effective
against abdominal fat.
3. Eat fewer carbohydrates
Eating fewer carbs is a very effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight (18).
More than 20 randomized controlled studies have now shown that low carb diets sometimes lead to 2–3 times more weight loss than low fat diets (19, 20, 21).
This is true even when those in the low carb groups are allowed to eat as much as they want, while those in the low fat groups are calorie restricted.
Low carb diets also lead to quick reductions in water weight, which gives people fast results. People often see a difference on the scale within 1–2 days.
Studies comparing low carb and low fat diets indicate that low carb eating specifically reduces fat in the abdomen and around the organs and liver (22, 23).
This means that some of the fat lost on a low carb diet is harmful abdominal fat.
Just avoiding the refined carbs — like sugar, candy, and white bread — should be sufficient, especially if you keep your protein intake high.
If the goal is to lose weight fast, some people reduce their carb intake to 50 grams per day. This puts your body into ketosis, a state in which your body starts burning fats as its main fuel and appetite is reduced.
Low carb diets have many other health benefits besides just weight loss. For example, they can significantly improve health in people with type 2 diabetics (24).
Summary Studies have shown that
cutting carbs is particularly effective at getting rid of the fat in the belly
area, around the organs, and in the liver.
4. Eat fiber-rich foods
Dietary fiber is mostly indigestible plant matter.
Eating plenty of fiber can help with weight loss. However, the type of fiber is important.
It appears that mostly the soluble and viscous fibers have an effect on your weight. These are fibers that bind water and form a thick gel that “sits” in your gut (25).
This gel can dramatically slow the movement of food through your digestive system. It can also slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite (26).
One review study found that an additional 14 grams of fiber per day were linked to a 10% decrease in calorie intake and weight loss of around 4. 5 pounds (2 kg) over 4 months (27).
One 5-year study reported that eating 10 grams of soluble fiber per day was linked to a 3.7% reduction in the amount of fat in the abdominal cavity (28).
This implies that soluble fiber may be particularly effective at reducing harmful belly fat.
The best way to get more fiber is to eat a lot of plant foods, including vegetables and fruit. Legumes are also a good source, as well as some cereals, such as whole oats.
You can also try taking a fiber supplement like glucomannan. This is one of the most viscous dietary fibers, and studies suggest it can help with weight loss (29, 30).
It’s important to talk to your healthcare provider before introducing this or any supplement to your dietary regimen.
Summary There’s some evidence that
soluble dietary fiber can lead to reduced amounts of belly fat. This should
cause major improvements in metabolic health and reduce the risk of certain diseases.
5. Exercise regularly
Exercise is among the best things you can do to increase your chances of living a long, healthy life and avoiding disease.
Helping to reduce abdominal fat is among the amazing health benefits of exercise.
This doesn’t mean doing abdominal exercises, as spot reduction — losing fat in one spot — is not possible. In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (31).
Weight training and cardiovascular exercise will reduce fat across the body.
Aerobic exercise — like walking, running, and swimming — can allow major reductions in abdominal fat (32, 33).
Another study found that exercise completely prevented people from regaining abdominal fat after weight loss, implying that exercise is particularly important during weight maintenance (34).
Exercise also leads to reduced inflammation, lower blood sugar levels, and improvements in other metabolic problems associated with excess abdominal fat (35).
Summary Exercise can be very
effective for reducing abdominal fat and providing many other health benefits.
6. Track your food intake
Most people know that what you eat is important, but many don’t know specifically what they’re eating.
A person might think they’re eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
Tracking food intake doesn’t mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.
Check out these articles here for a calorie calculator and a list of free online tools and apps to track what you’re eating.
The bottom line
Abdominal fat, or belly fat, is linked to an increased risk of certain diseases.
Most people can reduce their abdominal fat through taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.
For more tips on weight loss, read about 26 evidence-based weight loss strategies here.
How to lose belly fat
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how to get rid of belly fat
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Kuznetsova Ekaterina Olegovna
Dermatovenereologist, cosmetologist, nutritionist
Publication date: November 10, 2021
Check date: November 24, 2021
- Causes of belly fat
- Procedures to correct fat deposits in the abdomen
- Procedures that increase the effect of losing weight
- Foods that burn fat
Problem areas often appear quite unexpectedly. Some women note that fat in the lower abdomen appears after the second birth, someone observes unwanted changes at 37, someone at 35.
Excess weight really appears under the influence of many factors and they are all purely individual.
Fat in the human body accumulates in the following areas:
You need to understand that the presence of subcutaneous fat is not critical for health. It does not give the body the most attractive shape, but does not have a serious effect on the internal organs. And with the right therapy, it is easy to say goodbye to him. But visceral (internal) fat, due to its influence on the hormonal background, can disrupt metabolism, compress internal organs, disrupt posture and give the body the shape of an apple.
- belly/thigh subcutaneous fat;
- inconspicuous fat located in the abdominal cavity - visceral;
- retroperitoneal fat.
To get rid of visceral fat, you will need special procedures, training, and a balanced diet. But it is worth remembering that fat cannot physically go away by more than 300–400 grams per week (in some cases, by 400–700 grams). The approach to getting rid of belly fat should be comprehensive. And consistent.
Causes of Belly Fat
The reasons may be different:
One of them is stress. Due to stressful situations, many processes in the body fail. Moreover, poor health often prompts people to literally pounce on food. Who doesn’t know the expression: “Eat” stress! If you get carried away by "jamming", then you may not notice how the hated tummy appears.
Various kinds of diseases are also the causes of the appearance of fat on the abdomen. For example, diabetes mellitus or disorders of the cardiovascular system lead to the appearance of body fat. It is not always possible to completely eliminate the problem. If the disease is chronic, then you should take the necessary medicines as directed by doctors and follow the rules of nutrition, and, if possible, exercise.
Hormonal failure is usually observed after pregnancy or taking oral contraceptives, and can also be caused by thyroid diseases. In order to cope with fat in this situation, it is necessary to add correctly selected hormonal preparations to the procedures, adhere to an active lifestyle, and follow the principles of proper nutrition. But various low-calorie diets, on the contrary, can aggravate the course of diseases.
Metabolic slowdown occurs in men and women after 40 years of age. During this period, metabolic processes in the body slow down. Therefore, first of all, you need to restart the metabolic system in the body.
Kuznetsova Ekaterina Olegovna
Dermatovenereologist, cosmetologist, nutritionist
Belly Fat Correction Procedures
All these methods use different physical factors that provide a decrease in the volume of subcutaneous fat due to apoptosis (destruction) of fat cells. The destruction process is accompanied by the release of lipids contained in fat cells into the intercellular space. Further, lipids are excreted mainly through the lymphatic system to the liver, where they are utilized.
The process of removing lipids from destroyed fat cells is slow (within 6-8 weeks), and therefore you will notice the first visible result not earlier than after 4 weeks. Before treatment, it is important to activate lymphatic drainage, microcirculation and venous outflow.
This can be done, for example, with the help of injection lipolysis.
Injection lipolysis is a fairly effective method of body shaping, which is based on the introduction of lipolytic drugs deep into the subcutaneous adipose tissue of the patient, which destroy the membranes of adipocyte fat cells and release fat.
Non-surgical ultrasonic lipolysis Ulfit
After the preparatory procedures, it is recommended to move on to more global ones.
The most powerful procedure to date for eliminating pronounced local fat deposits and sculpting the figure is the South Korean ultrasonic lipolysis procedure - Ulfit-therapy.
The procedure is carried out on the Ulfit apparatus, which generates high-intensity focused ultrasound HIFU. It penetrates deep into the tissues - by 6-20 mm, heats them up and destroys the cell membranes of the fat cell. Further, the breakdown of adipocytes (fat cells) occurs and, as a result, the splitting of triglycerides into glycerol and free fatty acids.
The destroyed elements of the fat cell enter the extracellular space and are excreted by the body with the help of the lymphatic system and immune cells. Destroyed adipocytes are absorbed and excreted from the body within 4 weeks. Then the active process of weight loss begins.
To accelerate the removal of decayed fat cells, you can use lymphatic drainage procedures. For example, on the device Endosphere. Well remove liquid and decay products vacuum massage, hydromassage, lymphatic drainage wraps.
As a rule, the procedure is carried out once. But there are no contraindications to having a course of procedures in order to hone the contours of the body and make a flat stomach.
It is important to note that Ulfit removes not only subcutaneous fat, but also fights internal fat deposits, which are especially harmful to our health. And also Ulfit-therapy perfectly tightens the skin. When the tissues are heated by the apparatus, not only the rupture of fat cells occurs, but also the active process of the production of new collagen by skin cells - fibroblasts - begins. After the procedure, the skin is visibly tightened and smoothed. And the process will only grow over time.
Liposuction Cellu Program
Ultrasonic Israeli liposuction Cellu Program (Cellu Program) is based on the use of two types of ultrasound - with high and low frequency waves.
High frequency ultrasonic waves freely penetrate to a depth of 8-9 cm and dissolve abdominal (internal) fat. After that, it is excreted from the body through the lymphatic system. This process is called visceral lipolysis. During the course of procedures, 2-3 kilograms of internal fat can be eliminated.
At the same time, ultrasonic waves with a low frequency are also used. They penetrate the surface layer to a depth of 3 cm and dissolve subcutaneous fat deposits. In this case, the Cellu Program works like a classic ultrasonic liposuction.
Body shaping using Cellu Program technology is so effective that in just 3-4 sessions you can reduce your waist by 4-8 cm and your body weight by 5-7 kg! The maximum effect is given by a course of 15 procedures of Cellu Program. Body weight is reduced by 20-25 kg, and waist circumference - by 12-20 cm.
In addition, cleansing the internal organs from fat load improves their work, prevents the development of many diseases of the gastrointestinal tract, cardiovascular system and kidneys. The action of ultrasonic waves of high frequency improves the functioning of the endocrine and nervous systems, harmonizes neuro-endocrine regulation. This gives the effect of general healing.
Izogy is an innovative Italian technology based on physiotherapy.
The supply of electrical impulses causes tension in individual muscles without changing their length (stretching). This effect is called isometric gymnastics.
The VIP Line Isogei device works out the muscles in two modes. One corresponds to aerobic exercise, the second to anaerobic exercise. The former burn fat deposits, the latter strengthen and build muscle tissue.
Thanks to strengthening and increasing muscle tone, the chest rises, clear, harmonious contours of the buttocks, hips, and waist are formed. As a result of active lipolysis, fat deposits are burned. The stomach “leaves”, it becomes flat, taut. The skin as a whole becomes more elastic, elastic, youthful.
The effect of myostimulation procedures is persistent and persists for a long time. This is not just skin improvement and body shaping. Working out the muscles improves blood circulation, which means the inflow and outflow of arterial and venous blood. Muscles play a big role in the overall health of the body. Improving their tone with Izodzhey has a rejuvenating effect on the entire body.
Mesotherapy for weight loss
This is a maintenance or pre-injection procedure. Lipolytic cocktails are injected into the skin deeper - by 4-5 mm.
Local accumulation of active components in the mesoderm improves metabolism and accelerates the breakdown of lipids.
Another type of mesotherapy for the body is lipomesodissolution. It is also based on the introduction of special cocktails into the dermal layer of the skin (to a depth of no more than 6 mm), which contribute to the active breakdown of adipose tissue and the removal of fat from the body.
Cocktails do not consist of several components. Lipolytic components break down the fat cell. Drainage components, consisting of extracts of various plants, from green tea to artichokes, speed up the work of the lymph flow: so that what has been destroyed is better released. L-Carnitine - an amino acid, a natural substance related to B vitamins, promotes the rapid processing of fats into energy.
There are so-called basic cocktails that are calcined superficially: along the spine and along the intercostal space. With this method of introducing biological products, biologically active points are launched into work. With their help, the weight begins to decrease as quickly as possible.
In addition to the basic ones, there are local cocktails that are injected into problem areas, including the stomach.
Slimming enhancing treatments
Massage is a combination of rhythmic mechanical and reflex effects on adipose tissue in order to reduce its volume. There are several types: classic (manual), hardware (hydro or vibromassage), honey, can. Massage for weight loss is carried out in courses of 10-12 sessions. To achieve a more pronounced result, the procedure is recommended to be combined with body wraps.
Wraps - a procedure of compression bandaging of the body, during which a mixture of active ingredients with a lipolytic effect is applied to the skin of "problem areas" and wrapped with a film. There are honey, chocolate, coffee, citrus and mud wraps. The number of sessions depends on the volume of adipose tissue, on average, the course consists of 12 procedures.
What should be done regularly to prevent the formation of fat deposits on the abdomen:
- Drink at least two liters of water daily. The norm is calculated from the proportion - 30 milliliters per kilogram of weight.
- Reduce the amount of portions, try to stick to the "plate rule". Half of the meal should be devoted to vegetables, the rest should be evenly distributed to complex carbohydrates and protein, cereals and lean meats. Portions should be 300-350 g, you need to eat after 3-3.5 hours (5-6 times a day). The most important thing is not to starve! A large calorie deficit can undermine health.
- Engage in those sports that bring maximum satisfaction and do not cause negative emotions and physical discomfort.
- Avoid harmful foods and drinks.
- and in no case should it be a sacrifice for the sake of a beautiful figure!
Fat burning foods
These are types of food rich in useful substances, vitamins, minerals, indispensable for the human body. These include:
- Dairy products. They increase the level of calcitriol, which is involved in metabolic processes, accelerating it.
- Ginger. It is essential for improving metabolism. The stomach is supplied with blood, which contributes to better digestion.
- Cabbage, cinnamon, cucumbers, water cleanse the body of harmful toxins and toxins.
- Hercules and legumes relieve hunger for a long time.
Without the right diet, it will not be possible to achieve a dream figure. All short-term diets give a temporary effect. The following rules do not impose serious restrictions, but will help to debug the diet:
- Breakfast should be the most satisfying. In the morning, you can safely eat dairy, protein products (eggs, cheese, lean meats, cottage cheese), vegetables, fruits. Tea is better to drink green, with the addition of ginger or cinnamon. It is rich in antioxidants that help slow down cell aging and strengthen the immune system.
- For lunch, vegetable soup is ideal. You can also include meat or fish dishes, light salads without mayonnaise (it is recommended to replace it with vegetable oil, Greek yogurt, or lemon juice).
- You can have a snack with berry smoothies, fresh juices, fruits, salad, make cottage cheese casserole or cheesecakes.
For dinner, it is important not to burden the stomach. The ideal solution would be vegetable stew, cottage cheese casserole, steamed fish or chicken breast.
Overeating should be avoided, as it can cause stomach discomfort, slow down metabolism, and reduce the effectiveness of the fight against extra pounds.
Gluten-rich foods should also be avoided. It is poorly absorbed by the body, causes heaviness, discomfort. Some people may experience individual intolerance to this component, accompanied by bloating, diarrhea. Heavy foods are not only harmful to health, but also to the figure. Gluten slows down the weight loss process. Gluten is found in foods such as wheat (bread, pasta, pastries), rye, oats, barley, breakfast cereals (except real corn flakes), sausages, sweets, thick sauces, beer, ice cream.
And, most importantly, it is worth remembering: do not chase fast weight loss. You can quickly lose weight due to strict diets. But sitting on them is not only difficult psychologically, but also dangerous to health. The most effective way is a comprehensive solution to the problem: then the fat will start to go away slowly but surely! And will not return!
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How to get rid of belly fat
We list the most effective methods. Try everything.
Author of Lifehacker, athlete, CCM
You can listen to the short version of the article. If it's more convenient for you, turn on the podcast.
Unlike the hips or shoulders, waist circumference depends not only on subcutaneous fat, but also on visceral fat. This is a special type of deposits that are located in the abdominal cavity behind the abdominal muscles and surround the internal organs.
Visceral fat not only adds centimeters to your waist circumference, but also increases the risk of dangerous diseases. For example, type 2 diabetes, metabolic syndrome, and problems with the heart and blood vessels.
To reduce the risks and regain a toned belly, you need to get rid of both subcutaneous and visceral fat. Here are seven scientifically proven ways to not only do it, but also to keep the result for a long time.
Reduce your calorie intake Photo: Einladung_zum_Essen / Pixabay
The main way to get rid of belly fat is still a calorie deficit diet. In other words, a diet in which you consume less energy than you expend.
According to a meta-analysis of 89 scientific papers, 4-8 months of nutrition with a deficit of 500-1000 kcal per day helps to lose about 4.2 kg of subcutaneous and 1 kg of visceral fat, as well as reduce the waist circumference by 6 cm.
However, despite the effectiveness in the short term, few people manage to maintain the results for a long time. During the first two years after the diet, many people gain back more than half of the lost kilograms, and after five years 80% of the weight is returned.
To avoid such swings, choose gentle regimens with a deficit of no more than 500 kcal per day and use effective strategies for maintaining weight. Below we list what, in addition to reducing calories, it is worth doing so as not to lose progress and maintain a flat stomach after a diet.
Eat More Protein
Numerous studies support the benefits of high protein diets for weight loss, waist circumference and total body fat. Photo: Enotovyj / Pixabay
Protein provides a feeling of fullness and helps to consume fewer calories, even without calculations and restrictions. It also increases energy expenditure on food absorption, protects against muscle loss on a diet, and promotes muscle building in the presence of strength training.
Moreover, a high percentage of protein in the diet helps to lose weight even without a calorie deficit. So, in one experiment, participants were allowed to eat as much as they wanted, but they were told to limit fat to 30% of their total energy and consume 25% of their calories from protein. After six months, people lost 7.6 kg.
A five-year cohort study also confirmed that a high percentage of protein in the diet protects against the accumulation of belly fat without dieting.
Aim for 1.2 g of protein per 1 kg of body weight per day and give preference to animal sources: milk, eggs, cottage cheese, meat. The protein from them is well absorbed and contains many essential amino acids that are useful for muscle growth and fat loss.
Find out more 👇
- Is it worth drinking protein for weight loss
Add some cardio Photo: roxanawilliams1920 / Pixabay
Exercising without diet control is not very effective for weight loss. But the combination of diet and exercise helps to lose weight twice as well as calorie restriction alone.
Several scientific studies have confirmed that moderate to high intensity aerobic training is best for reducing visceral fat.
These activities include running, cycling, swimming and other cardio activities. To determine the appropriate intensity of training, be guided by the percentage of the maximum heart rate (HRmax).
First, calculate your score by subtracting your age from 220. For example, for a 30-year-old person, this would be 190 beats per minute. Then determine the desired intensity, focusing on percentages: medium - 64-76% of HRmax, high - 77-93%. That is, a 30-year-old person will need to work at a pulse of 120-144 beats per minute, or 146-176 beats per minute.
Both aerobic and strength training work well for weight maintenance. In one study, women who dieted about 12 kg gained half as much weight the following year through cardio and strength training (3.1–3.9 kg versus 6.2 kg) and almost no visceral fat (0. 8% versus 25-38%) compared to those who didn't exercise or skipped classes.
Reduce sugar and avoid sugary drinks Photo: Lernestorod / Pixabay
Table sugar is made up of glucose and fructose. An excess of the latter increases the synthesis of fats in the liver, impairs insulin sensitivity, increases inflammation and promotes the buildup of subcutaneous and visceral fat.
“Liquid sugar” has an even worse effect on the figure - sweet drinks like lemonades, energy drinks or fruit juices. Unlike solid foods, they do not cause satiety, but they are high in calories and can greatly increase your daily energy intake.
According to a cross-sectional analysis of more than 2,500 American adults, people who drink sugary drinks every day have 10% more visceral fat than those who do not.
And although it is really better to avoid sweetened drinks, it is still not worth demonizing desserts, especially if you have a sweet tooth.
One meta-analysis noted that if you replace foods with sugar with the same number of calories from other carbohydrates, no weight loss will occur. In other words, sweets are bad mainly because they make it easier to go overboard with calories.
On the other hand, giving up your favorite desserts completely can cause stress and breakdowns. So keep the middle ground - limit the amount of sugar in the diet to 5% of total calories, as recommended by WHO.
For example, if you consume 1,500 kcal per day, it should be no more than 75 kcal. In terms of products, this is about three tablespoons of table sugar or 30–35 g of milk chocolate.
Cut down on refined carbohydrates Photo: congerdesign / Pixabay
Refined carbohydrates are products made from wheat flour (bread, pastries), pasta, white rice.
These foods provide less satiety than similar calorie-dense whole grains and increase the chance of eating more than you can spend.
In the already mentioned five-year cohort study, it was confirmed that the percentage of refined carbohydrates and potatoes in the diet is directly related to waist circumference: the more often a person chooses such foods, the higher the risk of accumulating belly fat.
If you love bread and pasta, replace processed flours with whole grains and try to eat them in moderation.
Eat foods rich in fiber Photo: bubithebear / Pixabay
Fiber is a dietary fiber found in fruits and vegetables, cereals and whole grains. It is soluble and insoluble.
The first, on contact with liquid, forms a gel in the stomach, which slows down the digestion of food, provides satiety and serves as food for beneficial intestinal bacteria. The second absorbs liquid, serves as material for the stool and ensures its regularity.
As a rule, when talking about weight loss, the benefits of soluble fiber are noted. It helps reduce appetite, improve bowel function, and improve insulin sensitivity, a hormone critical to weight loss and maintenance.
One study found that an extra 14g of fiber per day for more than two days helped to reduce calorie intake by 10% without any calculations, and after 4 months of this regimen, lose 1.9 kg.
What's more, soluble fiber also helps fight visceral fat. By increasing the amount of fiber by 6–10 g per day, it is possible to reduce the amount in the abdominal cavity by 3.7–4% without other dietary changes.
To consume more healthy dietary fiber, add the following foods to your diet:
- Cereals - buckwheat, oatmeal, pearl barley, barley.
- Whole grain bread and pasta.
- Legumes - peas, beans, lentils and chickpeas.
- Nuts and seeds - pistachios, almonds, walnuts, peanuts, flax seeds, chia.
- Fruits - apples, bananas, pears, oranges, kiwis.
- Vegetables - carrots, sweet potatoes, broccoli, cauliflower.
Get enough sleep Photo: congerdesign / Pixabay
Lack of sleep interferes with the production of the hormones of hunger and satiety, reduces insulin sensitivity and increases the release of cortisol, a stress hormone that promotes the accumulation of fat, including visceral fat.
A hectic schedule and regular sleep deprivation can prevent you from losing fat even with a calorie deficit and proper nutrition. In one small study, over 14 days of a low-calorie diet, participants who slept 5.5 hours a night lost 55% less fat and 60% more muscle than those who got 8 hours of full rest.
Similar data obtained in a cohort study with data from more than a thousand people over five years. Scientists have deduced a pattern: young people (up to 40 years old), sleeping 6-7 hours a night, accumulated much less subcutaneous and visceral fat than those who rested less than 5 hours and more than 8.
For a good figure, quality is also important sleep. In one experiment, they found that frequent awakenings, long periods of falling asleep, breaking the routine, and other signs of a poor night's rest were directly related to the amount of visceral fat.
To prevent belly fat and get the most out of your diet, follow these tips:
- Get at least 7-8 hours of sleep per night.
- Go to bed and get up at the same time, even on weekends.
- Go to bed no later than midnight, ideally between 10pm and 11pm.