How to lose belly fat?

The stomach is the number one insecurity among French people: nearly half the population dislikes their belly. For more than 7 women out of 10, the stomach is even a taboo subject. And more often than not, belly fat is the reason for this self-consciousness… So, why do we develop belly fat, and above all, how do we get rid of it?

Why do we accumulate fat around the abdomen?

1- What is belly fat?

First, it seems important to define what belly fat actually is… because not all fat is the same. There is visible belly fat, which makes up what we affectionately — more or less! — call a paunch or a muffin top. This is a superficial layer of fat that sits just beneath the skin.

Then there is a second type of fat, which lodges itself inside the abdomen, between the organs (liver, intestines). Doctors call it visceral fat, and it is not without consequences for your health. Only a doctor can go over this with you. A few pointers:

• Visceral fat is made up of fat cells that secrete inflammatory substances harmful to the arteries.
• If you have any questions about your blood sugar, talk to your doctor.

2- How do you know which type of fat you have?

So, belly fat or visceral fat? There is no precise technique to determine exactly what our little tummy is made of. But a few indicators can give you a clue:

• Waist circumference: health authorities define abdominal obesity as a waist circumference greater than 80 cm for women and 94 cm for men.
• Blood tests: a blood test can monitor certain telling markers, such as cholesterol (LDL should be between 0.9 and 1.6 g/l), triglycerides (should be below 1.5 g/l) and fasting blood sugar (i.e. blood glucose, which should be between 0.70 and 1.05 g/l).
• Blood pressure: a “normal” blood pressure in an adult is 120/80 mmHg.

If these markers are elevated, there is a strong chance that the person is carrying visceral fat, rather than a simple superficial layer of fat on the stomach.

3- What causes belly fat?

There are many reasons why belly fat appears. It can be the result of:

• Poor eating habits: overly rich, fatty or processed meals, sweets in excess, snacks washed down with fizzy drinks, alcohol. These are all things worth keeping to a minimum day to day.
• Irregular eating patterns: you eat in front of the TV or computer without paying attention to how much you’re consuming. You’re a serial snacker. You skip meals. This erratic eating pattern encourages the build-up of belly fat.
• A sedentary lifestyle: modern lifestyles (desk jobs, driving everywhere, evenings on the sofa) are particularly sedentary. A lack of daily movement encourages fat storage around the abdomen.
• Lack of physical activity: exercise is essential for maintaining a healthy weight, muscle tone and, more generally, staying fit and well. Exercise also comes up often in advice about your waistline.
• Hormonal imbalance: hormonal balance determines where the body stores fat. In women who have not yet reached the menopause, fat is naturally stored in the lower body (balanced oestrogen/progesterone ratio). If there is an imbalance, the body will store more fat around the abdomen, especially if other hormones (testosterone, insulin and cortisol) are elevated.
• Stress and lack of sleep: physical and/or psychological stress causes a rise in blood cortisol levels. This hormone has a hyperglycaemic effect: it triggers the release of sugar into the bloodstream, precisely to counteract stress. Chronic stress, combined with poor-quality sleep, can therefore encourage belly fat gain.

What are the best tips for losing belly fat?

1- See your doctor

A quick chat with your doctor can be very helpful in identifying the causes of your belly fat. Is it simply the result of skipping the gym, or one too many pizza nights in front of Netflix? Perhaps your contraceptive pill isn’t the right fit for you… Either way, a consultation could be very enlightening!

2- Adopt healthy eating habits

When it comes to what’s on your plate, a few habits will need rethinking. Say goodbye to ready meals and constant takeaways: it’s time to rediscover your kitchen! Cook your own meals, because nothing beats homemade: better taste, control over ingredients, lower cost. Eat a balanced variety of foods in reasonable portions: fruit and vegetables, lean proteins, quality fats, low-glycaemic carbohydrates and foods rich in fibre. Cut down on sugar: that means sweets, spreads, fizzy drinks and overly sugary cereals, as well as alcohol. Allow yourself the occasional treat (to avoid frustration), ideally a quality one (honey, 70% dark chocolate, homemade banana bread).

3- Choose an endurance sport

Time for some cardio! By regularly practising an endurance activity such as running, swimming, Zumba or elliptical training (and if none of these appeal to you, there are plenty of others!), you get your whole body working. The two key conditions are:

• Keep your workout sessions long enough, with at least 30–40 minutes of exercise.
• Exercise regularly, because two sessions a month won’t be enough!

4- Complement your workouts with core strengthening

To complement your cardio sessions, focus on core work! Be cautious with crunches and sit-ups, as they don’t guarantee belly fat loss and may actually accentuate the “big belly” effect (hypertrophy of the rectus abdominis). Instead, opt for core exercises: plank, bridge, boat pose… These gently strengthen the abdominal muscles, perfectly complementing your endurance training. A skipping rope can also complement your sessions: sets of 30 jumps can be added to your workout routine.

5- Invest in targeted treatments

Cosmetics and abdominal massages can also come in as a complement, to take care of the skin on your stomach. Our Flat Stomach Routine can round off this diet-and-exercise duo.

• The Cryo Stomach Slimming Gel, enriched with “cooling” actives (menthol, arctic algae), is designed to accompany your routine. Applied morning and evening, it fits in alongside a balanced diet and regular exercise.
• Our food supplements, such as our Fat-Burning Slimming Tea, our Slimming Capsules or our Detox Slimming Infusion, are taken alongside a varied, balanced diet. To find out more, see our selection of natural ingredients people often talk about. Wondering about the ingredients? Rest assured, they are natural and vegan!
• The Slimming Device completes the routine: thanks to its three massage heads, it lets you massage the abdominal area. Very easy to use, it lets you massage yourself every day, hassle-free!
• Our Night Stomach Slimming Treatment, formulated with pineapple and sacred lotus, is applied to the stomach every evening, so your routine carries on through the night.

Frequently asked questions

How do I lose subcutaneous belly fat?

Subcutaneous fat is the superficial layer that sits just beneath the skin, the kind that forms a muffin top. There’s no way to target it specifically: home-cooked, balanced meals, regular endurance exercise and core-strengthening sessions are all part of good everyday habits. Skincare and massage can come in as a complement, to take care of the skin on your stomach.

How can women lose visceral fat?

Visceral fat lodges between the organs and can have medical consequences. Your waist measurement, a blood test or your blood pressure can give you some clues, but only a doctor can properly assess your situation with you. They can advise you, alongside good everyday habits.

How do I get rid of a spare tyre?

Rather than doing endless crunches, which can accentuate the “big belly” effect, opt for core work: plank, bridge, boat pose. Combine it with regular endurance exercise, in sessions of at least 30–40 minutes, and a diet that keeps sugar and alcohol to a minimum.

How can I lose belly fat day to day?

Start by talking to your doctor. Then cook more at home, cut down on sugar, fizzy drinks and alcohol, move more in your daily life and do an endurance sport regularly. Don’t forget about sleep and managing stress, which are also part of good everyday habits.

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Useful categories: Slimming the Belly, Weight Management.