[Article updated on 19/09/2023]
The effects of weight gain appear more often on certain parts of the body, notably the stomach and abdomen. If you want to lose fat at this level, you need to give yourself the means to achieve it. If you are not morbidly obese, gastric surgery is not necessary. I advise you to seek the advice of a sports coach and a nutritionist if you are overweight. In any case, losing stomach weight is within your reach with a healthier lifestyle and targeted exercises.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
Why do we have bloated stomachs?
Losing stomach weight and losing belly fat are two inseparable goals. An overweight person stores fat in the hips, thighs, stomach, arms and stomach. Man or woman finds cellulite and flabby skin unsightly. There are many reasons for swelling in the stomach. It could be a problem with transit or simply a poor lifestyle or even hormones in women.
Most of the time, a balanced diet and targeted exercises are enough to lose stomach weight quickly. No matter your bodybuilding goal, the support of an expert can help you achieve your ideal size. In more severe cases, surgery is required to reduce the size of the stomach. I advise you to pay attention to your daily nutrition to obtain strong health and a dream body.
How to deflate the stomach quickly?
To lose weight in your stomach, you also need to lose weight throughout your body. It is important to understand that fat deposits are eliminated quickly by an adequate slimming diet. As an amateur, I advise you to adopt a healthy diet and practice muscle strengthening exercises. Adipose tissue quickly transforms into muscle mass under the best conditions. This involves banishing foods rich in fast sugar and fat.
Strength training exercises must be performed with intensity and with the right number of repetitions. Discipline and motivation are the pillars of your success. Monitoring and support from a professional helps you quickly achieve your goals. If you are a little overweight, simply practice a few targeted exercises at home or in the gym. Changing your eating habits is essential to maintaining your body and your health.
What exercises to practice to lose belly fat?
The exercises to lose stomach and lose belly fat are the same. Obesity surgery is essential for overweight people whose lives are threatened. In this case, the size of the patient’s stomach must be reduced so that the patient stops eating. It should be noted that obesity is a disease that must be treated quickly. If you have a few pounds to lose, I advise you to follow a slimming diet and practice physical activities.
The principle is simple, you eat foods rich in quality nutrients to maintain health and strengthen muscles. Exercises are effective when they are intense. You need to increase the number of sets of exercises targeted for the stomach over the weeks. Fat stores melt and muscle masses fill the voids they left. If you don’t follow these conditions, you get more saggy and pouty skin on your abdomen.
The board
The plank is a complete exercise to strengthen the muscles of the body, particularly the stomach and abdomen. This core exercise is easy to do at home and without any equipment. At first, the pain may be intense, but it fades with repetition and stretching. I advise you to always do cardio before weight training exercises to warm up the muscles. Injuries and muscle tears are inevitable if you don’t take care of them.
To make the board, here is how to do it:
- Lean on your elbows facing the ground, your legs straight and on your tiptoes
- Contract your abs and glutes
- Stay in this position for at least 20 seconds at first
- Increase the duration over the days to 5 to 15 minutes
The results are visible after 15 days if you work hard. The plank allows you to strengthen all the muscles quickly. It is effective for refine your hips. You can lose stomach weight in a very short time. Note that endurance is acquired by strengthening your muscles. For this, a good diet rich in protein and fiber is your ally.
Squats
The squat is a complete bodybuilding exercise. You can add weights to increase the difficulty of the exercise. I give you the secrets of muscles: quality nutrients and intense exercises. You can vary the squat exercises to lose belly, lose stomach and lose thighs with the variations. It is important to be regular in your stomach and abdomen strength training program.
Fat mass quickly transforms into muscle mass if you are rigorous. The exercises are simple, you bend your knees and elbows and return to the straight posture you started with. You must keep your back straight throughout the squat series. You must also maintain a regular and deep rhythm of breathing. The latter allows the muscles to be well supplied with oxygen. Water is also essential for losing stomach.
Oblique abs
Oblique ab exercises help you achieve a slimmed-down abdomen on all sides. Losing stomach weight and losing belly fat can be achieved quickly with discipline. I advise you to set a fixed time every day to do the exercises. I recommend choosing a time early in the morning or before 4 p.m. It is not recommended to do strenuous physical activities before bedtime. Your sleep may be disturbed. Prefer a hot shower at the end of the evening!
The exercises are simple:
- Lie on your back
- Bend your right knee, bringing your leg towards your left elbow
- Perform the same exercise with the left leg
- At least 10 sets of 15 complete exercises at the beginning
- Increase the sets and number of repetitions to increase the volume of the abdominal muscles.
I advise you to do a few muscle warm-up exercises before starting the series. Likewise, it is important to perform some stretching exercises. This way you take care of your muscles and reduce the risk of pain and injuries. Rest is also essential for building your muscles. Once rested, they are strengthened and ready for your daily sessions. It’s a real project in itself, you have to be motivated.
Foods to lose belly fat quickly
Dietary rebalancing is accessible to everyone and beneficial for health and the whole family. Stress and problems make you not hear your body. Belly and stomach fat are signs that you are losing balance in your diet. I advise you to prepare your dishes and choose natural and colorful ingredients. Forget fast sugars and hidden sugars in industrial foods. The same goes for fatty foods.
In short, natural foods are healthy, but can also help you lose belly weight quickly. For this, I recommend green vegetables, broccoli, celery, green beans and many other fruits and vegetables that contain fiber. Foods rich in protein are preferred if you practice intense physical exercise. I advise you to prefer vegetable proteins and take a food supplement based on natural proteins.
Tips for melting stomach fat
There is no miracle solution for losing stomach weight and losing belly fat. You should eat healthy foods and engage in physical activities. The fat deposits will disappear and instead, you will have smooth and firm skin. You can visualize your bodybuilding goal to boost your motivation. It is essential to change your eating habits and adopt a healthier lifestyle. It’s about sleeping well and eating real meals prepared without fat and sugar.
The results are visible after three weeks if you are not too overweight. A coach can help you if you need to lose weight before building muscle. Sports are intended to burn fat from the entire body. To lose stomach, running and sports activities that use knee flexion towards the abdominals are effective. The exercises target fat and refine the silhouette. You obtain a firm or muscular stomach depending on your goals.
Sleeve, Bypass, gastric band: what to think about operations to lose weight?
Obesity surgery can be avoided with a healthy lifestyle. However, some cases of morbid obesity require gastric surgery to reduce the size of the stomach. I recommend that you do not resort to stomach surgery to lose weight unless it is vital. Dietary rebalancing and physical activities are effective in losing stomach weight. If your goal in bodybuilding is difficult, the support of a coach is essential to succeed in the program.
The nutrition expert will tell you which foods are suitable for your slimming diet and your bodybuilding goals. For your part, the presence of a third party and a professional in addition can motivate you to succeed in your everyday challenges. You don’t have to give up to lose weight. You have to overcome your fears and your limits. A healthy lifestyle is mandatory for athletes and bodybuilding enthusiasts.