How to burn belly fat: 10 habits backed by science

Do you go on a diet starving, combine it with marathon abs sessions but do not notice that you lose belly? We are sorry to tell you that your strategy is not good. It is true that dieting (but not one so drastic that it starves you) and sit-ups help to lose overall volume, but not localized fat. And it is that in the belly and the cartridge belts a lot of adipose tissue with “a2” receptors is concentrated, that is to say “fat-catching” receptors. Therefore, to burn abdominal fat you have to stimulate the archenemies of the "a2" receptors, that is, the "b1" ones. We tell you how to burn abdominal fat with strategies supported by science.

Sit-ups and cardiovascular exercise

To burn abdominal fat , aerobic physical exercise is essential, such as walking, running, cycling or swimming, but also other exercises that you can do at home such as squats, burpees, lunges or jumping jacks.

When doing this type of cardiovascular exercise, catecholamines are generated, substances that activate the "b1" receptors, the opposite of the "a2" fat-trapping receptors. Doing these exercises helps to mobilize the fat anchored in the belly and cartridge belts. And even more fat if, as a study by Laval University (Canada) indicates, you practice aerobic exercise in HIIT programs, that is, a high intensity interval training like this one proposed by Patry Jordan. And, along with it, incorporate toning exercises (weights, training with the weight of the body in isometrics …), which help to gain muscle and burn more calories even at rest.

Mediterranean diet

Research published in the Journal of Nutrition, Metabolism and Cardiovascular Diseases assures that following the Mediterranean diet helps to counteract the negative effects that abdominal fat has on heart health. It has been seen that following this diet - rich in vegetables, fruit, legumes and fish - contributes to a good health of the intestinal microbiota, a fact that helps to burn more fat.

The Mediterranean diet is already our usual diet, all you have to do is stop eating foods that are not your own, such as ultra-processed, etc. If you want more precise guidelines on how to follow it, don't miss our article on the current Mediterranean diet in which you will even find a downloadable menu.

Avoid stress

Chronic stress causes the level of cortisol - the "stress hormone" - in your body to be abnormally high and this has a high impact on the endocrine system and, as a result, there is an accumulation of fat in the belly. Therefore, a good strategy to burn belly fat is to find your way to relax. For some people it can be meditation, for others dance, disconnect doing puzzles, reading … If you want to get started in meditation, don't miss the guidelines that Rafa Santandreu gives you. But if you think that is not your thing, we will tell you how to end stress in 5 steps without meditating.

Apply reducing cream in the morning

We usually apply reducing creams at night, but the truth is that chronobiology indicates that it is much more effective to apply them between 6 and 8 in the morning. At this time the hormones "empty" the fat cells to meet the body's energy needs and using a cream that includes caffeine and carnitine (the so-called "fat-breaking duo") favors this mobilization of the fat located in the belly. Then, reapply the cream at night, to maximize the effect, but always keeping in mind that you should look for a while in the morning, because this is the time when the effectiveness is greatest.

Sleep well

If you sleep poorly, you accumulate more fat in the belly. This is explained by the Harvard Medical School, which ensures that if you sleep little you burn 8% less kcal, which is equivalent to gaining 5.5 kilos a year. And not only this, but lack of sleep alters leptin and ghrelin, the hormones that regulate appetite, and this makes you hungrier and more eager to snack between meals. And you will also like foods rich in sugars and fats, the ones that interest you the least. So try to sleep 7-8 hours. If you have sleep problems, at CLARA.es we will help you sleep well.

Eat yogurts and other fermented

Fermented foods help feed the "good bacteria" in your microbiota. And as various studies support, a healthy microbiota contributes to a smoother belly. In fact, a study published in the journal Genome Biology , proved that not having a healthy and diversified microbiota caused more fat to accumulate in the belly. Therefore, eating fermented foods that provide probiotics to promote good bacteria (such as yogurt, but also kefir, sauerkraut, kombucha, miso …) will help you burn abdominal fat (as long as you follow a balanced Mediterranean diet ).

Eat more good fats

The fats from pastries, from pre-cooked pizza … you do have to take them off. But in this anti-fat quest, do not give up also fatty foods such as extra virgin olive oil, avocado, nuts, oily fish or seeds, since these good fats help to mobilize fat reserves and the excess ones are eliminated. Of course, since they are very caloric foods, you should take tighter portions. If you want to eat with less fat, make sure you dispense with the bad, not the one that helps you burn belly fat.

Get gentle exercise in the morning

We are not saying that it is necessary to go out for a run at 7 in the morning, doing a couple of greetings to the sun as soon as you wake up would do the trick. But try to train before breakfast. A University of Bath study published in The Journal of Clinical Endocrinology & Metabolism seems to conclude that fasting sport may be more effective for burning belly fat. If you don't have much time, take a short session in the morning and keep training throughout the day. This way of exercising, exercise snacking, can help you easily incorporate exercise into your everyday life.

Sunbathe every day

An Australian study has shown that when the wavelengths of blue light from the sun penetrate our skin and reach the fat cells under it, the lipids decrease in size and "leave" the cell. In other words, sunbathing - with the right precautions - makes us accumulate less fat. If you can't leave the house, look out the window for a long time and let the sunlight touch you.

Dine light and early

And by having a light dinner we do not mean eating little. Dinner should be complete and highly digestive, for example, with a first of boiled vegetables or vegetable cream, and a second that is fish, turkey, tofu … And a yogurt without sugar for dessert. In addition, having dinner early helps you accumulate less fat because it speeds up your metabolism, as explained by chronobiology specialist Marta Garaulet.