How to remove the belly

How to quickly remove fat from the abdomen and flanks

How to remove the belly and flanks quickly and safely ask many people. The desire to have a slim figure and a taut tummy is a natural human need. However, many people face the problem of fat deposits in the abdominal area that cannot be corrected with diets and exercises.

Why do people want to know how to lose belly fat?

There are a number of main reasons why people want to remove belly fat and fight excess weight. Let’s look at them in detail:

Health	Being overweight and visceral fat (fat that accumulates around internal organs) increases the risk of developing many diseases such as cardiovascular disease, type 2 diabetes, certain cancers, hypertension, and sleep apnea
It’s beautiful	A taut tummy is a sign of beauty and attractiveness
Self-confidence	Overweight people often feel less confident and may avoid social situations.

Struggling with excess weight is not just about aesthetics, but also about health. The baseline of an overweight person is characterized by an excessive amount of fat cells that negatively affect the functioning of many body systems.

The main goal is to remove fat that accumulates not only under the skin, but also around the internal organs. It is visceral fat that poses the greatest danger, increasing the risk of disease.

However, simply “burning” fat is not the ideal solution. It is important to maintain and build muscle mass, especially abdominal muscles. Muscles not only burn calories, but also form a beautiful relief, making the figure taut.

The benefits of a slim figure:

• Health: Reduced risk of disease, improved general health, increased energy.
• Beauty: More attractive figure, improved posture, more pronounced waistline.
• Self-confidence: Increased self-esteem, improved mood, more active attitude.

Fighting excess weight is a complex approach aimed at improving the body, changing its starting point. This is not only weight loss, but also improved metabolism, increased performance, and reduced risk of disease.

How to remove belly and flanks with dieting

Diet is a very important part of comprehensive weight loss and weight management. After all, by choosing low-calorie poducts you can not only remove belly fat over time, but also restore metabolism, clean the blood vessels, improve the work of the liver and pancreas.

A balanced diet includes:

1. Fruits and vegetables: Rich in vitamins, minerals and fiber.
2. Cereals and cereals: Source of complex carbohydrates, vitamins and minerals.
3. Protein: Includes meat, fish, eggs, beans, nuts – important building blocks.
4. Dairy: Provides calcium for bones and teeth.
5. Fats: Healthy fats such as olive oil, nuts, avocados.
6. Water: Important for hydration and maintaining overall health.

A diet of improper nutrition:

1. Fast food and fatty foods: Rich in saturated fats and calories.
2. Sweets and processed carbohydrates: High in sugar, simple carbohydrates, low in nutrients.
3. Essential Drinks: Contains a lot of sugar and calories.
4. Excess salt: Can lead to blood pressure and heart problems.
5. Lack of fruits and vegetables: Less vitamins and minerals.
6. Alcohol: In large quantities can negatively affect organ health and overall health.

Balanced nutrition

A balanced diet plays a key role in the process of reducing fat deposits (fat cells) on the abdomen. This section of the article focuses on various aspects of a balanced diet and nutritional regimen, including calorie calculations, food selection, menu planning, and nutritional guidelines.

Calorie calculation

An important step when striving for weight loss is to calculate the caloric intake of the food you eat.

• Definition of Daily Calorie Allowance: This is the number of calories needed to maintain your current weight at a certain level of activity. Calculated by taking into account age, gender, height, weight and physical activity level.
• Calorie deficit calculation for weight loss: To lose weight, you must create a calorie deficit by consuming fewer calories than are expended through normal activity and exercise.
• Examples of calorie calculators: There are many online calculators that help you determine your daily calorie allowance and deficit calculations to help you reach your weight loss goals.

You can see how it works in our article by testing this product analyzer:

Calorie calculator for proper nutrition

Product	Calories	proteins	Fats	Carbohydrates	Portion
Oatmeal porridge on water	350	13	6	60	100 г
Eggs (2 pcs.)	150	12	10	1	2 pcs.
Chicken breast (100 g)	165	31	3.6	0	100 г
Skimmed cottage cheese (100 g)	108	12	0.4	3.6	100 г
Cucumber (100 g)	15	0.9	0.2	3	100 г
Apple (100 g)	52	0.3	0.2	13.8	100 г
Bottom line:	840	68.2	20.2	81.4

Only some popular foods for proper nutrition have been added to the table. You can add other foods that you like. Don’t forget about drinking water. Drink 1.5-2 liters of pure water a day. To achieve the desired result, it is important to keep a balance of calories and eat fractionally (5-6 times a day).

For example, you want to eat oatmeal, 2 eggs and an apple for breakfast:

• Oatmeal (100 g): 350 calories
• Eggs (2 pcs.): 150 calories
• Apple (100 g): 52 calories

Total: 552 calories

Protein: 25.2 g Fats: 10.2 g Carbohydrates: 96.8 г

This calculation is approximate. You need to adjust calories and BGU based on your goals, needs, and activity level.

Product selection

Choosing the right products plays an important role in achieving the desired results.

• List of foods to include in your diet: Vegetables, fruits, protein foods (meat, fish, eggs), whole grain products, nuts and seeds.
• Food recommendations: Preference should be given to lean and natural foods rich in vitamins, minerals and nutrients.
• Examples of healthy recipes: For example, salads with vegetables and olive oil-based dressing, grilled chicken breasts with vegetables, smoothies made from green vegetables and fruits.

Menu planning

Making the right menu helps you maintain a balanced diet and achieve your goals.

• Fractional eating principles: It is recommended to eat small portions of food every 3-4 hours to support metabolism.
• Sample menu for the day: Breakfast – oatmeal with fruit, lunch – chicken salad with vegetables, dinner – fish with steamed vegetables.
• Recommendations for menu planning: Inclusion of a variety of foods, taking into account individual preferences and caloric value of dishes.

Recommendations for good nutrition

Additional recommendations help you maintain a healthy lifestyle and achieve results.

• Drinking rules: It is recommended to drink enough water throughout the day.
• Limit salt intake: Excessive salt intake can lead to water retention in the body and increased abdominal volume.
• Eliminate unhealthy foods from your diet: Fast food, sweets, processed foods and drinks high in sugar and yeast should be restricted. Those who disregard these rules are familiar with the concept of “Beer Belly”

Physical exercise

Physical activity plays an important role in the process of burning belly and flanks fat. Exercise requires energy expenditure, which is covered by the fact that fat cells shrink. In this section, let’s look at the different types of exercises including cardio, strength and abs exercises that help you achieve the desired results.

Cardio exercises

Cardio exercises help burn calories and improve cardiovascular health.

• List of effective cardio exercises: Running, speed walking, bicycling, swimming, jump rope.
• Recommendations for cardio exercises: Start with low loads and gradually increase the intensity of your workouts. It is important to monitor your heart rate and maintain an optimal level of exertion.
• Examples of cardio workouts: 30 minutes of running on a treadmill with interval accelerations, 45 minutes of swimming in an outdoor body of water, 1 hour of biking in the park.

Strength exercises

Do you want to know how to lose weight in your stomach? Strength training exercises help to strengthen muscles and increase your metabolic rate.

• Exercises for different muscle groups: Squats, push-ups, pull-ups, dumbbell press, plank.
• Recommendations for strength training exercises: It is important to choose the correct weight of dumbbells or weight machines in order to create an optimal load on the muscles. Exercise technique should be monitored and overexertion should be avoided.
• Examples of strength training: 3 sets of 10-12 reps of dumbbell squats, 3 sets of 8-10 reps of push-ups, 3 sets of 12-15 reps of pull-ups on the bar.

Exercises for the abs

Exercises for abs help to strengthen and highlight the abdominal muscles.

• Effective exercises to strengthen the abdominal muscles: Straight and oblique twists, plank, bicycle.
• Recommendations for performing abs exercises: Focus on contracting the abdominal muscles when performing the exercises, breathe correctly and control the technique.
• Examples of sets of exercises for abs: 3 sets of 15-20 repetitions of straight and oblique twists, 3 sets of 30-60 seconds of plank, 3 sets of 20 repetitions of bicycle.

It is important to choose the right load for your age, stamina and fitness. Ideally, this is determined by a fitness trainer. However, it is important to realize that belly fat is not only a cosmetic problem, but also thyroid and pancreas dysfunction, consequences of improper lifestyle, metabolic disorders.

Therefore, the problem should be approached comprehensively. From the point of view of professional medicine and on the basis of our expert experience, the starting point in this difficult challenge as the fight against excess weight is, first of all, the diet regime. And the starting point is to see a qualified nutritionist!

Nutritionist – express help on how to lose belly fat

Nutriology (also called “nutriciology”) is a professional, modern and highly demanded approach in medicine today, aimed at improving the quality of life and human health through a competent and experienced approach to diet.

A nutritionist (or what is also called a “nutritionist”) is a specialist in the subject. He is the one who will help you choose the right diet to ensure that the problem of obesity does not come back to you again.

In the Lazer-Med Center you can undergo a consultation with a nutritionist and get all the answers to questions related to overweight, belly fat, metabolic disorders, establishing a cause-and-effect relationship, etc.

Additional methods on how to lose weight in the belly

To accelerate the process of reducing fat deposits on the abdomen and flanks, you can apply additional methods such as hardware procedures, massage and wraps.

How to lose belly with Massage

Massage is an effective method to improve blood circulation and speed up the fat burning process.

• Types of massage that help to remove the belly: Lymphatic drainage massage, anti-cellulite massage, massage with the use of vacuum jars.
• Recommendations for choosing a massage: It is advisable to choose experienced massage therapists who have experience working with problem areas. It is important to discuss your goals and expectations for massage with a professional.

How to lose belly with Wraps

Wraps are a popular method for volume reduction and skin improvement.

• Types of wraps for weight loss: Argilotherapy, wraps with seaweed, clay-based wraps.
• Recommendations for choosing wraps: It is important to choose natural ingredients and take into account the individual characteristics of the skin. You should consult with a cosmetologist or esthetician before starting procedures.

Psychological aspects

In addition to exercise and dietary adjustments, it is important to consider the psychological aspects that can influence the process of reducing fat deposits on the abdomen and flanks.

The impact of stress

Stress can have a significant impact on fat accumulation in the abdominal area.

• How stress affects belly fat accumulation: Stress produces the hormone cortisol, which promotes fat accumulation in the body, especially in the belly area.
• Ways to relax and relieve stress: Meditation, yoga, deep breathing, walking in the fresh air, reading books, socializing with friends and family.

Dream meaning

The quality and duration of sleep is important for successful weight loss.

• How lack of sleep affects weight gain: Lack of sleep can lead to increased appetite, altered hormonal balance, and slower metabolism.
• Recommendations for improving sleep quality: Creating a comfortable atmosphere in the bedroom, avoiding caffeinated drinks and heavy meals before bedtime, regular sleep routines.

Motivation

Keeping your motivation high plays a key role in achieving your weight loss goals.

• How to set realistic goals: Instead of setting the goal “how to lose weight in my stomach”, it is better to formulate the goal like this: “Lose 5 kg in 2 months by reducing my intake of sugary drinks and increasing my exercise time to 3 times a week”.
• How to find support from loved ones: If you are facing difficulties in your weight loss process, talk to your loved ones about it. For example, ask your partner to join you in working out or share healthy recipes for family dinners.
• How to stay motivated for the long haul: Create a progress chart, noting accomplishments and progress each week. Each time you reach a goal, encourage yourself with small gifts or authorized treats. Constantly remind yourself of your goals and the changes they will bring to your life.

How do you lose belly and flanks fast?

Hardware procedures

Apparatus procedures are special figure correction techniques that utilize various equipment:

• Non-surgical liposuction
• Cryolipolysis
• SMAS lifting
• Thermomagnetic RF-liftrig
• Liposuction
• Laser resurfacing of stretch marks

Hardware procedure	Description of procedure
Vanquish Non-Surgical Liposuction	A method of non-surgical liposuction based on the use of radiofrequency waves to destroy fat cells.
Cryolipolysis Coolsculpting	A procedure in which fat deposits are frozen and broken down at low temperatures, resulting in their reduction.
Ulthera SMAS elevator	A method that uses ultrasound waves to stimulate fat burning and skin thickening.
Venus Versa Thermomagnetic RF Lift	A treatment that combines radiofrequency and magnetic treatment to reduce volume and improve skin tone.
Mesotherapy with lipolytics	Injection of special drugs into fat deposits to break them down and remove them from the body.

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• Advantages and disadvantages of device procedures: Advantages include quick visible fat reduction, minimal impact on the body, and no rehabilitation period. Disadvantages may include the high cost of procedures and the risk of possible side effects.
• Recommendations on the choice of hardware procedures: It is important to consult with an experienced specialist who will help you choose the most appropriate method and take into account the individual characteristics of the body.

Surgical operations

Surgical operation	Description of operation
Liposuction	Surgical removal of fat deposits using a suction device through small incisions.
Abdominoplasty	Surgical removal of excess skin and fat in the abdominal area with muscle strengthening and skin tightening.
Circumferential Body Lift	A surgical procedure that involves skin tightening and muscle strengthening in various areas of the body.

In the article, we considered a variety of methods and approaches to figure correction with a focus on reducing the abdomen and sides. From a balanced diet and exercise to hardware procedures and surgery, there are many ways to achieve the results you desire. However, it is important to remember that each body is different and the choice of method should be based on consultation with a qualified specialist and consideration of individual needs.

Recommendations: how to lose belly and flanks quickly and safely

1. Consultation with a physician: Before beginning any weight loss and body shaping program, be sure to consult with a physician or nutrition and fitness professional.
2. Customized: Choose the method that best suits your goals, physical condition and preferences.
3. Life Style Fit: Choose a method that can be easily integrated into your lifestyle and sustained over the long term.
4. Realistic expectations: Set realistic goals and be prepared that achieving desired results may take time and effort.

Don’t put off taking care of your health and wellness until later. Start your journey to a better figure and increased confidence today. Act with confidence and determination and you will achieve your goals! Remember that every step leads to progress, because now you know how to remove the belly and sides.