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- Are you trying to lose belly fat and reach your ideal body weight?
- What causes fat to accumulate in the abdominal area?
- Why do men and women gain belly fat as they get older?
- Why do men and women gain belly fat in midlife?
- Watch your waistline!
- Why belly fat is so dangerous?
- How to lose belly fat?
- Here are some effective tips to lose belly fat
Both men and women tend to accumulate visceral fat around the stomach, but also around the hips, thighs and glutes. Weight gain in the stomach area can be caused by a number of factors: poor diet, lack of exercise, age and hormonal factors such as the menopause or andropause. It’s not always easy to lose belly fat, but there are a number of ways to get rid of the extra pounds and start feel better about your body.
Are you trying to lose belly fat and reach your ideal body weight?
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What causes fat to accumulate in the abdominal area?
Several factors contribute to the appearance of belly fat:
Ultra-processed food
A diet too rich in fat and sugar contributes to abdominal weight gain. Adopting a healthy, balanced diet is the simplest solution.
Overeating is also a major factor in weight gain. If we consume more calories than our body expends in energy, we put on weight. Our energy balance becomes unbalanced, and fat tends to accumulate in the stomach, hips and buttocks.
To find out your daily calorie requirement, we provide you with a free calorie calculator: Calculate your calorie needs.
Stress
When we’re stressed, cortisol levels in the body rise. Cortisol is a hormone involved in the regulation of various mechanisms, including carbohydrate and protein metabolism, and the distribution of fat in tissues. Hypersecretion of cortisol can therefore lead to an accumulation of abdominal fat. What’s more, people under stress often gorge themselves on fatty, sugary foods to soothe their anxieties, which in turn promotes the production of abdominal fat.
Genetics
We’re not all equal when it comes to weight gain. In fact, genes have a significant influence on morphology and weight gain. That’s why people with an “endomorphic” morphology (people with a corpulent build) tend to put on weight around the belly more easily. This is because their bodies have difficulty eliminating excess visceral fat.
A sedentary lifestyle
Lack of physical exercise contributes to the formation of fat cells in the stomach area. Physical activity (sport, brisk walking, etc.) is the best solution. 30 to 40 minutes a day is all you need to burn fat.
Why do men and women gain belly fat as they get older?
Why do men and women gain belly fat in midlife?
For both men and women, age is also a factor in the accumulation of belly fat.
Why do men gain belly fat as they age?
In men, an increase in waist circumference can be observed from the age of 30. This is due to the slowdown in metabolism that occurs as the years go by. This makes it harder for men to burn off excess fat.
What’s more, around the age of 50, testosterone production declines, favoring the production of cells specialized in fat storage, known as adypocytes.
Why do women gain belly fat during menopause?
For women, it’s the same phenomenon as for men. As we age, basal metabolism declines. From the age of 30 onwards, metabolism falls by 2 to 3% every 10 years. This decline affects muscle mass. So, if we don’t change our eating habits and physical activity, we gain weight in the form of fat.
Between the ages of 40 and 50, pre-menopause and then menopause are responsible for weight gain in the belly area. The sudden drop in estrogen and progesterone secretion promotes fat storage in the body, as well as water retention. At this age, body fat is more easily distributed around the abdomen than around the buttocks, thighs or hips.
Find out more about : Why do we gain weight as we age?
Watch your waistline!
Why belly fat is so dangerous?
Aesthetics aside, abdominal fat can also be a health hazard.
Unlike other areas of the body, where the fat mass lies beneath the skin, abdominal fat lies beneath the abdominal muscles and surrounds the internal organs (intestines, liver and stomach). This is called visceral fat.
Excess visceral fat is bad for your health, as it increases your risk of cardiovascular disease, diabetes, sleep apnea and liver cancer. So how do we know if we have too much visceral fat? The French High Authority for Health has set out recommendations for a waistline that is safe for your health.
Why waist size matters: What’s a healthy waist size for your height?
To measure your waistline, simply place a tape measure under your last floating rib and measure.
Below 80 cm, women’s waist circumference is normal. It is high between 80 and 88 cm, and very high above 88 cm.
For men, the ideal waist circumference is below 94 cm. It is high between 94 and 102 cm, and very high above 102 cm.
How to lose belly fat?
Here are some effective tips to lose belly fat
How can I get a flat stomach in just a few weeks? How do you get rid of belly fat? There’s no miracle: to lose belly fat, you need patience, a good diet and more exercise. Here are 5 tips for effective belly loss.
Tip 1: Create a calorie deficit or exercise more
As with conventional weight loss, if you want to lose belly fat, you’ll either need to consume fewer calories than your body expends in energy each day (this is known as a calorie deficit), or you’ll need to expend more energy.
Tip 2: Eat well
Paying attention to what you eat is important when you want to lose belly fat. A diet rich in fiber (wholemeal bread, wholemeal pasta, cereals, vegetables and fruit), protein (lean meats, eggs, fish, etc.) and low in carbohydrates and fats will help you lose belly fat faster.
Tip 3: Practice a sport which makes you lose belly fat
The third important point for regaining a flat stomach is to take up sport to increase energy expenditure. Playing sports is great! But certain sports are more effective for sheathing the abdominal belt, such as running, weight training and aquabiking.
Tip 4: Do targeted exercises
Do-it-yourself exercises at home to tone the tummy are also a good option. Not only will they give you a firm, flat stomach, they’ll also help you build up your abdominal muscles.
Tip 5: How to lose belly fat without exercising
It’s possible to lose belly fat without exercising, simply by eating a healthy, balanced diet. But it will take longer.
And for the sake of your health, don’t forget that it’s important to move around every day to burn calories. You can, for example, take the stairs instead of the elevator, choose the bicycle instead of the car for short journeys, go for a 30-minute walk.
