How to lose weight around the belly?

The secret to success in melting fat is the synergy between a lower calorie diet and more energy expenditure.

Move to melt the fat around the belly

When you exercise, your body secretes hormones such as adrenaline and noradrenaline that stimulate fat cells. Belly fat is very sensitive to these messages, more so than fat that clings to the thighs or buttocks. It will react by activating lipolysis - the emptying of these fat cells -, helping to melt the fat.

The right pace: to be effective, you need to work in endurance to draw on energy reserves, thus burning fat; and strengthen your muscles to pump glucose and lipids. Objective: at least 30 minutes of physical activity, five times a week, divided between cardio and musculation.

- To strengthen the muscles: gentle gymnastics, excellent for the abs. Classes last one hour (two 30-minute sessions).

- To work on endurance: brisk walking, running or swimming at a pace that allows you to be slightly out of breath. And to eliminate as much fat as possible, practice short but intense exercises. For example, 30 seconds of sprinting, then 30 seconds of jogging; or at the pool, 30 seconds of breaststroke at full speed, then 30 seconds of swimming quietly on your back. You should keep up the pace for at least 10 minutes.

If you are more athletic: two sessions of Pilates + a series of jogging.

If you are rather sedentary: one session of Pilates + one session of fast walking or jogging.

Before getting back into sports, it may be useful to do a blood pressure test, especially if you are a man over 45 or a woman over 55 and have a personal or family history of cardiovascular disease. This is a matter for your doctor to decide.

What if you don't like sports? Simply walking at a moderate pace starts a favorable metabolic process. Walk in the forest, ride a bike, take the stairs... Everything is good!

The right foods to destock around the belly

It is not a question of embarking on a draconian diet but of reducing calories to keep only the most useful ones.

- Slow sugars to avoid the insulin spike: when we eat sweet products, the body secretes more insulin, which contributes to fat storage. Slow sugars, such as whole grains, limit this phenomenon.

- Fibers to slow down the assimilation of sugar: "Eaten alone, pasta and rice trigger a peak in insulin. To avoid these disturbances, it is necessary to add fibers: 20 to 30 grams per day". To do this, we supplement with fruit and vegetables as much as we want.

- Proteins to build muscle: "lean" proteins are found in fish, certain meats (chicken, etc.), whole grains and dried vegetables.

- Less fat but better chosen: we limit butter, cheese and cold cuts and prefer vegetable fats rich in omega-3 fatty acids: walnut oil, rapeseed oil...

- Avoid alcohol consumption: "In men, excess fat in the stomach area is often associated with excessive alcohol consumption.

- Forget the sodas: a 33 cl can is eight pieces of sugar that are stored as fat. The scanner shows a higher volume of abdominal fat in people who drink several so-das a day.

- No plastic in the kitchen: you should avoid heating your food in the microwave in a plastic container. The risk would be to release endocrine disruptors such as phthalates or bisphenol A (banned since January 2015).

The typical menu of the day to lose weight

This diet is suitable for both men and women. The quantities can be adapted according to the level of physical activity.

- At breakfast: 1 drink to hydrate G 1 piece of bread spread with 1 dab of margarine rich in omega-3 G 1 slice of low-fat ham or 1 cottage cheese G 1 fruit

- At lunch: 1 plate composed of 1/3 lean meat or fish; 1/3 green vegetables; 1/3 starchy foods (pasta, rice, potatoes, semolina, etc.); 1 dairy product and/or 1 fruit, depending on your hunger

- As a snack: 1 dairy product or 1 fruit

- At dinner: 1 starter of raw vegetables or 1 hot or cold soup; fish or seafood or 1 lean meat or 2 hard-boiled eggs; green vegetables; 1 slice of wholemeal bread; 1 yogurt or 1 sugar-free compote.

To help you get rid of a swollen belly, there are very important nutri-tional supplements that help with digestion and get rid of unpleasant odors after entering the bathroom, the most important of which is SANE Viscera-3, for example.