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How to Lose Belly Fat

by | Apr 4, 2021 | How to Lose Weight | 0 comments

  1. Anatomy
  2. Causes
  3. Difficulty
  4. Lose
  5. Excessive Lordosis and Incorrect Posture

Abdominal fat and prominent Belly: how to lose belly fat?

Eliminating the Belly is probably the most sought-after health and fitness target for the entire community of aesthetic culture enthusiasts.

However, it is also challenging and, perhaps, for this reason, complicating collective misinformation. There is a “veil of mystery” about the most effective techniques, systems, and methods for obtaining results.

In this article, we will focus on the causes of the Belly (prominent) and how to do to eliminate it.

In cases where no disease, part physiological, or unhealthy conditions are present, the external Belly is caused mainly (but not only) by the accumulation of subcutaneous and intraabdominal fat. 

And an accentuated curvature of the spine in the lumbar, in which the posture can also significantly affect.

However, before going into detail about removing the Belly, it is appropriate to make a brief quote of the most essential anatomical components and then list the leading causes of this aesthetic condition.


Abdominal anatomy hints

From the outside, the Belly can acquire a flush, flat or prominent profile.

Belly or abdomen and represents the bottom of the trunk; it contains the viscera and protects most body organs.

The inner space of the Belly is called the abdominal cavity and, along with the pelvic cavity, hosts various structures such as the stomach, intestines, bladder, prostate, uterus and ovaries, liver, pancreas, spleen, kidneys, veins, arteries, glands, lymph nodes, and lymphatic ducts, etc.

The structures of the abdominal cavity are stabilized solidly by serous mesothelial ligaments and membranes. Named in the peritoneal complex – divided into parietal and visceral.

Which, in some places, contains high levels of fatty globules.

All around, this loggia is protected by three layers: one of skin, one of fatty tissue, and one of several overlapping muscles. Also, it detaches from the overlying chest cavity via the diaphragm (respiratory) muscle and the last coasts (from the eighth to the twelfth); after that, it is also bounded by the spine.

Thus, the Belly is not made up of a single layer but comprises several tissues and structures, from the outside to the inside: skin, fatty tissue, muscles, peritoneum, and the elements mentioned above occupy the abdominal cavity.


Causes of Belly out

There are many causes of Belly or fat.

If the abdomen is flabby, the cause is an accumulation of fat in the fatty subcutaneous tissue due to decompensation of the energy consumed with the diet (excessive) and consumed by the body.

Pathological fluid retention may have a very similar effect. Still, it is rather rare here, while it occurs more frequently in the lower extremities.

If the Belly is prominent and in the deepest layer shows some compactness, regardless of the other places of deposit. There has likely been a fatty buildup in the peritoneum. This can be achieved by making up the visceral fat.

When such abdominal (subcutaneous and visceral) accumulation becomes significant, altering the proportions with the chest and limbs, overweight or obesity is referred to with android conformation – apple conformation.

The abdominal cavity may also be affected by pathological conditions that alter the inner spaces and the volume. Among these, in addition to benign and non-cancerous tumors, ascites play a crucial role.

It is defined as such an accumulation of serous fluid in the abdomen, usually due to the collapse of blood oncotic pressure, due to profound inflammation and/or reduction in liver function (often in cirrhosis), and consequent oozing or exudation from blood vessels.

Ascites are the primary pathological reason for overt abdominal expansion.

The content of the hollow organs has some relevance on the extent of the volumes internal to the abdominal cavity (relative to bolus, chimo – kilo, feces, urine, bile juices, etc).

It goes without saying that after meals, especially in abundance, the Belly is more abundant.

In this regard, a non-physiological, but not even pathological, condition of tummy expansion is the abnormal accumulation of intestinal gas.

The human intestine is 6-7 meters long overall. In general, gas production is due to physiological microflora in the large intestine (1.5 meters).

However, bacterial uptake in the small portion may cause gasification in the upper tract.

Alternately, certain food intolerances – such as lactose – can cause an extraordinary accumulation of gas even in the large intestine.

For more information on the causes of swelling Belly, it is advisable to read articles dedicated to meteorism, swelling or Belly swelling, and abdominal tension.

Suppose it is true that the belly cavity is also wrinkled by the backbone.

In that case, it is also true that its shape (size of the lumbar curve) can affect the position of the viscera and thus the prominence of the Belly.

People with hyper-lordosis are more prone to have an abdomen out than others.

For the same principle, an incorrect posture, with an anteversion of the pelvis and shoulders before it, emphasizes the belly outside.

Finally, in terms of both importance and statistical, we find the protrusion of the Antero-lower rib cartilage.

These increase the bow of the upper abdomen. They are also the insertion point for the abdomen’s rectal muscle, further increasing the thickness outside.

We could define that, in order of importance, they are above all in the shape of the Belly:

  • The thickness of the outer fatty tissue
  • Pathological fluid retention
  • The size of peritoneal fat lobules
  • The contents of the abdominal and pelvic cavity
  • The posture
  • The shape of the spine
  • The muscle thickness
  • The shape of the lower-enteric ribal cartilage.

Note: the lumbar curvature and the extent of abdominal fat (subcutaneous belly fat plus peritoneal or intraabdominal fat) may be closely and inversely related.


Remove Belly: when can it be more complicated?

Eliminating the Belly means, in the end, flattening the abdomen.

If the cause consists of a simple fatty accumulation, excessive fullness/swelling, bowel swelling, or posture, the difficulties are relative.

On the other hand, when anatomical diseases or conditions come into play, the matter becomes complicated.

If the prominent Belly is determined by the spine’s shape, it is challenging for adults to intervene.

Of course, if the anatomy-functional impairment is severe, several therapies can have positive effects.

On the other hand, if the lumbar curve is emphasized, the solutions are almost null. We should not forget that there is also an increased gluten protrusion in these circumstances, far from negative.

In the following paragraphs, we will describe a possible remedy, which would be the same used to correct the posture.

The same goes for conventional cartilage. As it is an anatomical and structural feature, there are no valid solutions.

In this case, some argue that developing abdominal muscle (especially in the rectum of the abdomen) may have a counterproductive effect.

However, the problem would not exist for others since the insertion has mainly tendon tissue, which does not undergo hypertrophy for the exercise, as does the muscular tissue.

Even about water retention proper, there are no minor difficulties. Generally, such pathological conditions require targeted drug intervention at the root cause – usually of endocrine origin.

Lose Belly Fat

Reduce Belly by slimming

Eliminating the Belly by slimming it is possible and even quite simple because there are no special measures. 

Apart from creating a negative caloric balance (energy in – energy out). 

We must remember that localized slimming does not exist, either with any type of diet or even by using clothing or special equipment. 

Moreover, the role of alcoholics is also becoming less important recently. A few years ago, it was known that alcohol abuse determines the formation of the ironically called “ethyl belly.” Recent studies seem to suggest that this hypothesis has been disproved.

To find out more:

Lose weight on Belly

Of course, hormones play their part. While women, through estrogen action, have less difficulty obtaining a flat belly – at the expense of other regions such as thighs, buttocks, and hips – on the other hand.

Men must commit more since this deposit is positively influenced by the action of testosterone.

Good news for those who have a predominantly visceral depot – I mean, because intraabdominal fat greatly increases the risk of cardiovascular disease and correlates to glucose intolerance, insulin resistance and type 2 diabetes mellitus.

It seems that the accumulation inside the peritoneum is the one that before, as well as faster, is disposed of.

Having said that, both sexes need to establish a negative calorie balance, eating less than what is consumed. 

The amount of calorie reduction is approximately 30 % (i.e., 30 %), which would correspond to 70 % of calories on a normal caloric diet. 

For example, suppose the diet that allows maintaining the weight of a subject (normal calorie) is 2100 kcal. 

In that case, its low calorie is 1470 kcal (- 630 kcal).

There are no recommendations on the nutritional distribution of energy nutrients. 

Research shows that the most effective system is a balanced diet. Balanced means, in addition to its completeness in terms of other nutrients and nutritional factors (vitamins, minerals, fibers, water, etc.), a breakdown of carbohydrates, fats, and proteins as follows:

  • Total glucose: 55 %, more rarely 45-50 or 60 %. Sugar soluble is included (12-14 %, hardly 10 % and hopefully not more than 16-18 %)
  • Total lipids: about 25 percent of all calories in adults and 30 percent for people who are still growing up. Essential fats are included (2,5 %)
  • Proteins and amino acids: 0.8 to 1.2 g per kilogram of normal body weight or not more than 20 % of the total calories (on average 14 to 16 %, less than 12 to 18 %). It would be a good rule if at least 1/ 3 came from animal sources to ensure the entire pool of essential amino acids in the right quantities and proportions.

Energy deprivation can be achieved simply by eliminating unnecessary junk foods, empty drinks such as alcohol, reducing the amount/portion of foods, or by increasing caloric costs.

Without getting into hard-to-understand techniques, such as boosting basal metabolism, it is enough to move more in sport or motor activity in general.

Caring for them, the appetite increases, which is why people often struggle to lose weight.

Some prefer cosmetic surgery, but this may not always be advisable.

To find out more:

Economic liposuction: the risks

Abdominal exercises to Lose Belly Fat: yes or no?

In this connection, an important clarification should be made: abdominal pain doesn’t make you lose weight.

Or rather, no more than performing any other movement. This is because, as we said, there is no significant localized weight loss.

Moreover, many people think that doing abdominal pain can be more prominent.

Well, this is only true if the fatty tissue above allows it.

On the contrary, thickening the abdominal wall without obtaining considerable weight loss can have an opposite effect, namely, to emphasize the prominence of the Belly.

Let’s be clear, not that if you go through 1,000 repetitions a day, you can get some kind of hypertrophy as most people do.

This is because the abdomen thickens with the same physiological processes as the other muscles.

Therefore, once reduced belly fat, developing the abdominal best performs 10-12 controlled repetitions (to stimulate further section increase) at each exercise.

Excessive Lordosis and Incorrect Posture

Eliminate Belly caused by hyperlordosis and poor posture

Much more difficult than the previous cause. In hyperlordosis, the chances of failure are high, especially in adults.

The only possible intervention is the strengthening of the entire anterior abdominal wall, especially of the rectum of the abdomen, but also of the transverse and oblique.

Therefore, bust bending exercises are preferred, such as:

  • crunch,
  • reverse crunch,
  • sit-up,
  • reverse sit-up,
  • side bends on a specific bench or standing up with handlebars (bilateral),
  • use of an abdominal roller,
  • plank,
  • side bridge,
  • torsades of the torso,
  • abdominal vacuum, etc.

On the posture, however, the possibilities for improvement are greater. In the reinforcement mentioned above exercises, we should generally associate the ones for the overly preceding back-fitting.

But be careful. It is always a good norm to consult a valid physiotherapist, as sometimes the cause can hide elsewhere.

Statistically speaking, it is more common for forward shoulders to be the result of the posterior joint capsule rigidity.

And retraction of the omer extra rotor muscles (small round, underpinned, and overprinted).

Other conditions may include excessive bachelor abduction and consequent weakness of thrombosis and trapezius muscle and/or retraction of the small pectoral and grand pectoral, upper trapezius, and scapula elevator.

Specific exercises for muscle rebalancing are indicated, such as stretching for pectoral and strengthening scapular/depressant adducers, such as rumor, 90° crosses, pulley, etc.

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