Whether man or woman, old or young. We all want a well-shaped body. But it takes a lot of work. Sport and diet are important, but genetics also play a role. Not everyone achieves the desired results quickly.
The abdomen in particular is a problem area for many people. The lower abdomen is one of the most stubborn areas when it comes to losing weight and reducing fat. We tell you what you need to bear in mind if you want to lose fat there. And we will give you advice on what to do if there is excess skin there after losing a lot of weight.
Where does “belly fat” come from?
The stomach, especially the lower area, is a classic problem zone. However, our genes determine how quickly fat accumulates there and how quickly we get rid of it. We all accumulate fat; if you don’t accumulate fat on your stomach, you may be annoyed by the corresponding pads on your legs or bottom.
In principle, in addition to individual predisposition, the following points favor the development of abdominal fat.
Diet: Do you eat an unbalanced diet or one that is too fatty and irregular? Then there is a high probability that you will put on fat on your stomach.
Inactivity: Do you sit a lot and do little or no sport? This is also an important factor in the development of belly fat. Here, it is important to overcome your own weaker self again and again.
Stress: The body follows the mind. If you are out of balance and under stress, this has a negative effect on your body. Stress leads to the release of cortisol, your metabolism slows down and your blood sugar level rises.
“It’s not about becoming someone else.
It’s about discovering the best version of yourself.”Dr. med. Nauras Abuagela, Specialist in Plastic and Aesthetic Surgery
The best tips against annoying belly fat
To literally get to grips with annoying belly fat, you need to have staying power – and an iron will. With the following tips, you can effectively tackle belly fat.
Sport
Get active! Any sporting activity helps to lose belly fat. Both endurance sports and strength training are important. Strength training above all because it stimulates your muscle growth. More muscle ensures that your body burns more fat. The principle is simple: strong biceps also ensure that your belly fat disappears. Endurance sports are an excellent way to work up a good sweat and burn lots of calories. Running, cycling or swimming are ideal here.
These are some exercises for strong abdominal muscles:
- Sit-ups. The classic. Lie on your back and bend your legs so that your knees are pointing straight up. Then try to straighten up using only your abdominal muscles. Crunches are a good variation: Here you bend your legs, lift your feet off the floor and raise your upper body as high as you can.
- Leg lift. Lying on your back, lift your legs upwards until they are pointing vertically upwards. Then bring them back down again, but do not touch the floor with your heels, but continue with the next repetition.
- Plank. In this static exercise, only your forearms and feet touch the floor while you lift the rest of your body off the floor and hold it there.
Nutrition
A flat stomach without exercise? Difficult. The best way is a combination of exercise and the right diet. You can do thousands of sit-ups a week or even a day – if you don’t eat right, your belly fat won’t melt away and: you won’t get to see the muscles on your belly either.
Pay attention to this in your diet, not to eat too greasy food – fast food is taboo – and above all to eat vegetables, fruit and tender meat or fish. It is also advisable to drink plenty of fluids. An adult needs around 2.5 liters of water a day.
These foods are particularly recommended when changing your diet:
- Avocado: Rich in polyunsaturated fatty acids and also helps to utilize vitamins from other foods more easily and boost fat burning.
- Ginger: This tuber gets you and your metabolism going. Ginger works best in combination with vitamin C. The tuber reduces the feeling of hunger.
- Cinnamon: The spice stabilizes blood sugar levels and reduces cravings.
- Lime: This also stabilizes the blood sugar level. A large glass of water with fresh lime juice is recommended.
How plastic surgery helps against abdominal fat
Even sport and a healthy diet cannot always ensure that the fat on the stomach really disappears completely. This is where liposuction on the abdomen comes in.
In other cases, those affected have lost a lot of weight and also managed to get rid of the flab on their stomach. However, due to the rapid weight loss, skin flaps or a fat apron have formed which can no longer be trained away. Even a change in diet can no longer reverse this change and tighten the skin. A tummy tuck is then an option. The excess skin is removed during a surgical procedure.
If you also suffer from belly fat or excess skin on your stomach, please contact us for an initial consultation. We will assess your individual situation and introduce you to our treatment approaches.
Written by:
Dr. med. Nauras Abuagela
Specialist in plastic and aesthetic surgery
Specialist in gentle anti-ageing treatments and innovative laser medicine. Dr. Abuagela combines medical expertise with a keen sense of aesthetic harmony and has been successfully treating patients with state-of-the-art skin rejuvenation procedures for years.
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