Often, a large belly is a consequence of excessive nutrition combined with a sedentary lifestyle. That is, in order to remove this stomach, you will have to figure out exactly how much food you need to eat – as well as how much physical activity the body needs.
Although removing the stomach is quite simple – in reality, only a few of those who thought about it achieved the result. The reason is the wrong prioritization and the expectation of an excessively fast effect from nutrition and training. Plus, motivation often suffers.
Why can’t I get rid of my stomach fat?
Neuroscientists have discovered an interesting fact. The brains of athletic and non-athletic people react differently to images of physical training. In particular, athletes experience positive emotions, while sedentary lifestyles experience negative ones.
In contrast, images of a person lying on a couch elicit a positive response from non-athletic people – and a negative response from athletes. The brain decides whether or not it likes the idea of lying on the couch or working out.
But there is no evidence that this tendency is laid down at the genetic level – probably, we are talking exclusively about behavioral habits. Anyone who has been playing sports for many years in a row really enjoys the thought of training – this is quite an obvious fact.
What about the big belly?
It is difficult to generalize, but it can be assumed that most people who want to remove the stomach faced this problem precisely against the background of a low level of daily activity. Probably, some of them frankly hate such meaningless and exhausting sports.
Unfortunately, this is where the snowball begins. A sedentary lifestyle against the background of the use of refined carbohydrates and animal fats literally overwhelms the body with excess energy – and in the absence of the proper level of activity, calories are stored in fat.
Moreover, at a certain point, visceral fat grows, which lies inside the abdominal cavity – squeezing the stomach from the inside. Such changes in the figure usually negatively affect the already low level of mobility – provoking further weight gain.
Workouts for weight loss
The bad news (for those who want to lose a stomach) is that the World Health Organization recommends 150 minutes of moderately vigorous physical activity per week – and to maintain weight, not to lose it.
This can be 5 workouts per week for 30 minutes – or 3 workouts per week for about an hour. But the fact is that this level of activity is the minimum requirement for those who wish to maintain their weight in the normal range.
This is where the difficulties begin – if this amount of loads is easy to do (and even pleasant) for sports people, then with excess weight (and a long-term habit of avoiding sports), almost daily workouts seem unrealistically difficult.
How quickly can you get rid of stomach fat?
Fortunately, there is good news as well. In the process of losing weight, it is much easier for the body to get rid of visceral fat (located inside the abdominal cavity and squeezing the stomach forward) – if only because there are more capillaries in such fat.
That is, in practice, a big belly often goes away quickly enough – much faster than the soft subcutaneous fat on the arms, legs, or chest is burned. The most difficult to burn is usually considered to be subcutaneous fat in the lower part of the abs – and getting rid of it will require special methods.
How to remove stomach fat – the most important tips
So, in order to remove the stomach, you need to be patient – and also accustom your brain to the fact that playing sports can be fun. Otherwise, in an attempt to achieve results in an excessively short period of time, you will only hate the fitness lifestyle even more.
1. Set yourself up for a long process
Apparently, without harm to health, the human body is not able to burn more than 1 kg of fat per week – and to achieve even such a “small” figure, you will have to seriously revise the diet and the level of daily activity.
2. Don’t try to change your diet drastically
Making the right menu for weight loss is not as easy a task as it seems. Refusing food and fasting in an attempt to lose the stomach as quickly as possible only harms the metabolism – and it is almost impossible to maintain such a diet for a long time.
3. Develop a habit
In the process of losing weight, a single solution (for example, a single exercise or one day of proper nutrition) is not capable of producing a noticeable result – it is important to develop the habit of repeating it week after week. And for this, it is better to smoothly and consistently increase the load and effort.
4. Increase muscle mass
Instead of doing physical training to burn fat, try training to increase muscle mass – for a comparable amount of energy expenditure, strength training changes the body’s energy storage mechanism, teaching the body to build muscle.
5. Avoid hating your body
Although hating your big belly is a strong enough motivator for successful weight loss, you should not rely solely on it. It’s better to focus on the positive than the opposite – so love the idea of being a sports person.
In order to remove the stomach – you first of all need time. It is impossible in a few weeks (or even a couple of months) to rebuild the metabolism and eliminate the consequences of many years of overnutrition and lack of activity.