Love handles, beads, brioche, buoy … The belly settles in gradually: nothing serious, but that makes you complex. If you want to get rid of it, there are several tips available to you. But then, when you try to lose it, nothing changes, and you feel like your efforts are useless. Here are some mistakes that make you stomach up.
Do not play sports
To lose weight, no secret. You have to adopt a healthy lifestyle that starts first on the plate, but above all, you have to get back to sport. It’s the most effective way to burn calories and strengthen your abdominal strap, for a flat stomach and well-drawn abs.
You will be spoiled for choice in losing your stomach. Choose Pilates, a gentle method to sculpt your dream figure. The movements are done calmly, we take our time. The secret ? The sheathing, ideal for refining, and the work of the deep muscles. Swimming also helps to lose belly, because swimming tones the abdominal strap.
You can also choose the rower, who works almost 90% of the body’s muscles, starting with the lap belt.
Bet everything on crunch
Crunch, the famous fitness exercise, is actually dangerous for health and ineffective. It involves lying on your back. With your legs folded and spread apart, you go back up the chest towards the knees by rolling up the bust. Problem: this creates a strong pressure on the abdominal belt. We notably press very hard on the visceral part, which can lead to weakening of the perineum, which leads to urinary incontinence.
Beyond being unhealthy, it is not the most effective for losing stomach. It does work only the right and neglects the transverse, deep muscle that can display a flat stomach. We prefer to opt for the board, the pedal boat (lie on your back, your elbows on the ground. Raise your legs and act as if you were pedaling), or even HIIT, a high intensity interval training to use as much as possible the abdominal belt.
Cooking food the wrong way
To keep as many nutrients as possible without adding unnecessary fat, we favor cooked food steam, like vegetables or potatoes, as well as baking at a low temperature. The bans to be banned are fried foods, cooking in oil, butter, at high temperature.
Regarding pasta, we prefer cooking al dente, for a lower glycemic index, of 55 against 70 for very cooked pasta. The more the pasta is cooked, the more it moves away from the slow sugars category to join that of fast sugars.
Skip the fibers
So-called soluble fibers create volume in the stomach, decrease fat absorption and make satiety last. Associated with sufficient hydration, it is advisable to eat about 30 grams of fiber daily. To fill up on fiber, you can opt for these following foods:
- The prune
- The almonds
- Cooked lentils
- Whole grains
- Green cabbage and cauliflower
- The green vegetables
Drink fruit juices
Did you know that fruit juice, even 100% pure juice, should be avoided? According to an American study published in the Journal of the American Medical Association (JAMA), researchers found that fruit juices were not a health or slimming asset.
“Although 100% pure fruit juices contain vitamins and phytonutrients that most sugary drinks lack, the predominant ingredients are sugar and water “, underline the researchers, before adding: “Fruit juices are a poor substitute for real fruit consumption, especially because they can be much more easily over-consumed.”
In case of little hunger, we prefer to really bite into an apple rather than drink its juice.
Do not eat any fatty foods
Don’t tell the difference between “good” fat and “bad” fat. This is the mistake that some people make, and that prevents them from losing their stomach. However, you should not put all the lipids in one basket. There are saturated and trans fatty acids, which are to be consumed in moderation, especially if you are trying to gain weight and especially the stomach: fast-food, pizza, sweets, red meat, products prepared…
However, we must favor good fats, unsaturated fatty acids, valued in the Mediterranean diet. They are essential to proper functioning of the organism, and promote weight loss. They are found in olive oil and avocado, oily fish such as salmon, trout or mackerel, nuts and almonds, but also tofu, seeds.
Eat prepared meals
The last mistake of those who want to lose belly. The ready-made products on sale in the supermarket, such as nuggets, blue cords, or mince pie, in addition to being potentially carcinogenic, are to be totally banished if you want to lose weight. They contain industrial trans fatty acids, but also an excess of salts, sugars, and additives.
Favor the cooking of seasonal vegetables and steam cooking. Do not add salt, and bet on spices and herbs. You will make a healthy, quick and tasty dish in no time: goodbye, love handles!
Do not prepare for menopause
It’s a fact: menopause make you gain weight. The waistline thickens and the pounds settle in. In fact, there is a drop in estrogen, which has the consequence, in particular, of favoring the migration of fatty reserves from the breeches to the abdomen.
It is advisable to reduce your energy intake because the body burns fewer and fewer calories. We avoid sodas, white bread and cookies, and we move every day!
Go to bed too late and get up early
Poor quality sleep makes you gain weight, especially your stomach. Indeed, the lack of sleep pushes us to consume more sugars, for a “compensatory” effect. This is the reason why individuals who work at night tend to be more concerned with weight gain, overweight and obesity.
To lose weight effectively, it is important to sleep for more than 7 hours, in complete darkness and silence, without drinking coffee the 5 hours before the night of sleep.
Late dinner and snack
To lose your little brioche, avoid snacking between meals. In case of small hunger, we prefer a fruit or plain yogurt. It is also advisable to have dinner early in the evening, so that the body can expend energy before being at rest during sleep, which promotes fat storage. This is also the reason why it is better to eat light in the evening, especially with a small portion of carbohydrates.
Read also :
⋙ Flat stomach: 5 exercises to promote digestion
⋙ Doing abs to get a flat stomach: why it’s not enough
⋙ A nutritionist shares her simple tip for losing belly