How to lose belly: what to eat, exercise, supplements

The chances that you have already asked this question are great. If ever, at least you know someone who is always looking for the answer. It is not difficult to find someone saying that they joined the gym, that summer is approaching, that they need to get in shape or that the diet starts on Monday. Familiar?

It is very common, even more so in Brazilian culture, to search for a supposed ideal body. It is not for nothing that we occupy the second place in the ranking of countries with the largest number of plastic surgeries. A bigger belly is always among the dissatisfactions.


How to lose belly?

There are many suspicious methods to lose it, that completely get out of control and are far from healthy. Crazy diets and exercises without professional guidance are dangerous and should be avoided.

Thinking about the risks of having an obsession with losing weight or even when you have low self-esteem , some worrisome diseases can develop. In these cases, it is a matter beyond aesthetics, requiring medical and psychological monitoring. Among the known examples, we have eating disorders such as anorexia and bulimia .

However, there is no problem with wanting to lose your belly or looking for the body that you believe is best for you. After all, being happy with your image is fundamental to self-esteem. For that, there are many healthy ways to achieve this goal.

We separated some exercise and food tips, trying to get closer to the ideal to get in shape, get health and improve self-esteem.

Is there an ideal measure?

When we think about the ideal waist measurement for health reasons, there are two numbers that we must pay attention to: 88 centimeters for women and 102 centimeters for men.

These measures came after a study by James Cerhan and the Mayo Clinic in the United States. 650,000 people participated in the survey and contributed to reaching these numbers.

The most traditional method used to assess the obesity index is the Body Mass Index ( BMI = Weight / height x height). However, the researcher believes that this formula alone cannot explain problems related to excess weight.

The accumulated fat in the abdominal region presents great risks associated with increased mortality. With the monitoring of the measurements of the research participants, James Cerhan noticed that in men with circumference less than 90 centimeters, compared with men with measurements greater than 110 centimeters, mortality is 52% higher.

In women 95 centimeters or more, mortality is 80% higher than that of women with smaller measurements.

Considering this study, it is important to pay attention not only to the measures, but mainly, to the habits. The numbers that the study reached do not reveal the particularities of each case, however, it is a way to keep everything under control. Not only for aesthetics, but for health risks.

Abdominal fat

There are two types of abdominal fat and they present different risks and ways of being eliminated.

Subcutaneous fat

Subcutaneous fat is the most “visible”, as it is located below the outermost part of the skin. It covers the internal muscles and when in large quantities we can feel it. It may be that type of fat you are looking to eliminate.

Which can be considered a good thing (or less worse), because compared to visceral fat, this fat is less worrying in terms of more serious damage to health. Remembering that both must be controlled, so that your body continues to function 100%.

Visceral fat

This type of fat is located between the internal organs and the abdominal wall. It is not possible to grasp it as it is possible with subcutaneous fat. However, in the same way, it causes a volume in the stomach, making it more advantageous, only in a harder way.

It is more common in men, the famous beer belly. In women, the development of the subcutaneous tissue is more common. Visceral fat, in the female body, tends to develop more when they are in menopause .

Visceral fat is not good for health, as it increases inflammation in the organs. These inflammations happen for two reasons: release of proteins like adipokines  and reduction of hormones like adiponectin .


Adipokines are substances released by visceral fat that increase blood pressure and influence insulin, which can cause heart disease and diabetes .


This hormone is essential to keep our body healthier, as it is essential for burning fats and speeding up metabolism. Visceral fat is not very friendly with these hormones and decreases the amount of them in our body.

When we do not have enough adiponectin in our body, it can mean that a greater number of triglycerides are present in our bloodstream.

With triglycerides in large quantities, the risks of cardiovascular disease are greater. They are associated with the deposit of fat in the vessels and atherosclerosis , that is, the accumulation of fats, cholesterol and other harmful substances in the arterial walls and within them. It is also a factor that can develop diabetes.

How does metabolism work?

Many people associate the difficulty of losing weight with slow metabolism, and it really has a bearing.

Metabolism is a fundamental biological process in our body. Basically, it is a set of chemical reactions that provide enough energy for our body to function properly. The amount of energy we use changes, it is not the same every day.

It is also responsible for the growth of cells, their structures and responses to the environment.

There are two stages of metabolism: anabolism  and catabolism . Catabolism is responsible for chemical reactions that produce energy from the degradation or decomposition of complex molecules, such as fats and carbohydrates .

Anabolism, however, is the stage when chemical reactions produce new organic matter. It happens through stimuli, unlike catabolism, which does not occur spontaneously.

Many factors can influence metabolism and how it is responding. About 20% is related to a directly genetic issue. The other 80% are combinations of habits and environment, which can be changed.

The metabolic phase responsible for reducing body fat is catabolism . For this, it is necessary to bring about an energetic balance, that is: to spend more energy than is ingested. At that moment, the combination of food and exercise comes into play.

What makes metabolism faster or slower?

Each organism works differently and to understand why metabolism is faster or slower, it is necessary to assess some individual conditions, such as weight, age, sex, physical activity, food, etc.

Age is one of the factors that most interferes with the metabolism fluctuation. From the age of 30, he begins to slow down. This relationship is due to reduced muscle mass and physical inactivity, for example.

Generally, men have a lower percentage of fat because they have greater muscle mass than women. Having greater muscle mass means a higher and more accelerated caloric consumption. Therefore, men tend to lose weight faster.

In order for the metabolism to become faster, a recommendation is to practice physical exercises that increase muscle mass.

What foods speed up metabolism?

Some foods help your metabolism work better. Some of these foods are also thermogenic, so they are indicated for those who want to lose weight. Some options are:

  • Ginger;
  • Cinnamon;
  • Chili;
  • Coconut oil;
  • Café;
  • Green tea;
  • Mate.

Read more: Desinchá: what is it for and how to take it

What foods slow down metabolism?

On the other side of the scale, there are bad foods for those looking to lose weight and have a fast metabolism. If you are looking for weight loss and belly reduction, try to avoid refined carbohydrates and prefer whole carbohydrates.

Among the most common refined carbohydrates are alcohol, white flour, white rice and sugar, breads, juices and processed drinks etc.

Whole carbohydrates are healthier, like vegetables, legumes, fruits, potatoes and cereals.

Do men lose weight faster than women?

Men generally lose weight faster than women, but this is not a rule and many factors can be related. Each case must be dealt with privately.

However, one of the reasons that can contribute for men to lose weight more easily is the fact that they have greater lean mass and muscles.

The lean mass in our body is made up of muscles, organs, bones and fluids. And the bigger this lean mass, the easier the caloric loss will be, just as it is with the muscles, which transforms nutrients into energy.

For example, while a woman takes a longer time to spend the energy ingested in a certain food, a man who consumed the same amount will burn calories faster, due to the lean mass.

This does not happen in women’s bodies due to its higher fat content and the presence of hormones.

Food: what to eat to lose weight?

The fun part: food! There are some rules and key words here for anyone looking for a healthy life, whether or not they want to lose a few pounds and measures.

Thermogenic foods

All foods have a certain degree of thermogenic function, but some stand out. They help with weight loss as they speed up metabolism. This is because our bodies need more energy to digest them. These foods “force” the metabolism to work faster, to cope with processing them.

This thermogenic effect, however, only happens when these foods have been combined with a balanced diet and frequent consumption of them. It works as a stimulant. Some foods are very common in our diet and are very good for health. Know the main ones:

  • Ginger;
  • Cinnamon;
  • Curry (Indian seasoning with pepper, ginger, cinnamon, cloves, etc.);
  • Café;
  • Linseed;
  • Red pepper;
  • Green tea;
  • Chia seed;
  • Extra virgin coconut oil;
  • Hibiscus tea.

Read more: What is Hibiscus?

In addition to accelerating the metabolism, these foods help in preventing cancer colon and ovarian cancer in flu recovery, digestion, blood circulation and elimination of gases .

But, as everything in excess is not good, thermogenic foods are no different. Excessive intake can cause some discomfort, such as headaches, insomnia and gastrointestinal problems.

Pregnant women can consume these foods when in adequate quantities and under medical supervision.

Foods with Omega 3

Omega 3 is a set of fatty acids essential for our health and growth. It is a type of fat that does well, but that our body is not able to produce spontaneously.

Therefore, we need to look for omega 3 in foods. The most common sources for finding this benefit are from fish oils, but they are also found in vegetable oils.

Some studies show that these fatty acids provide benefits for the heart, improve the circulatory and immune system, mood and also our learning.

In addition to providing all these health benefits, foods with omega 3 help with weight loss.

Some foods that contain this property in large quantities are:

  • Fish (sardines, salmon, cod, tuna);
  • Linseed;
  • Share;
  • Chestnuts;
  • Avocado;
  • Broccoli;
  • Cabbage.

Green tea

The tradition of this drink, so common among people who seek to lose weight, came from the eastern peoples: it was in China that green tea had its origin. It is still widely consumed in the country and is also quite popular in Japan.

Green tea is a type of tea made from the Camellia sinensis plant  and has this name due to the little oxidation of the leaves during processing, unlike black tea . Until its invention, also in China, teas were not divided by color.

As time went by and with the benefits of the drink becoming more and more popular, tea also won the West.

It can be found in the form of sachets, soluble powder and in capsules. In addition to being a diuretic, it has potassium, vitamin C, vitamin K , vitamin B1 and vitamin B2.

Benefits of green tea

Green tea can be a facilitator for those who want to lose weight because it contains substances that speed up metabolism, such as caffeine and catechins . Thus, the consumption of this tea helps the body to spend more energy.

It also has benefits that facilitate digestion, regulate the intestine and fluid retention in the body.

In addition, it is an antioxidant, which helps to slow cell aging and protect cells from the destructive action of free radical molecules. This process acts as a prevention of various types of cancer.

The consumption of green tea can also help fight bad cholesterol and prevent heart and respiratory diseases.

How to prepare it

To prepare green tea it is important not to let the water boil. When this occurs, the leaves end up cooked by the high temperature and the drink tends to taste more bitter, which can make it much less pleasant to consume.

In order for all the properties of green tea to be taken advantage of, the ideal is to leave it in infusion (immersed in hot water) for at least 3 minutes.


To lose weight, it is important to include quality proteins in the diet, as they are fundamental for the functioning of our organism.

After physical exercises, the consumption of these foods helps to avoid injuries and, for those looking for muscle growth, they are essential.

Protein is present in many foods, especially those of animal origin, such as eggs, fish, meat, cheese, milk and yogurt.

Vegetables also have good amounts of protein. To achieve your goal of losing your belly, it is very important to consume them. Soy, lentils, quinoa , beans and tofu are some of the foods richest in vegetable protein .

These proteins are easily absorbed by our body, so having them in our diet facilitates the weight loss process. This when consumed in adequate quantities, because exaggerations are not good.

In addition, there are studies that show the relationship between people who consume these proteins and the absence of accumulation of fat located in the belly.

Use of supplements

The use of supplements to achieve weight loss may be an option for those who find it very difficult to eliminate weight only with food and exercise.

In such cases, it is essential to consult a professional about the use. So if you’re looking to boost your diet and workout with supplements, talk to a nutritionist first.

The function of supplements is to enhance the burning of fats and increase metabolism. They give the feeling of greater willingness to practice physical activities.

Thermogenic supplements and those containing vitamin B, zinc, CLA and selenium serve this purpose. In thermogenic supplements, natural ingredients are present, such as green tea and caffeine.

The amount of compounds that speed up metabolism can vary from supplement to supplement. It is common for the amount to be small, as too much can cause health risks.

Some side effects that may appear, when used improperly, are:

  • Fatigue;
  • Dizziness;
  • Headaches;
  • Anxiety;
  • Nervousness, in people who suffer with anxiety;
  • Insomnia;
  • Palpitations;
  • Arrhythmia.

What foods to avoid?

Among the foods to be avoided are the famous fast foods , fried foods, sweets and processed foods.

It can be very tempting to resist some dishes. Buying ready-made food is actually much more practical than preparing a good meal at home, using fresh food. When we’re out of the house, it gets even worse. But, believe me, it is just a matter of habit and start for real.

Some foods are also on the diet’s bad guys list, but they can be reduced or replaced easily. So it is with carbohydrates. They give us energy, but some types are of little benefit to our body and very caloric.

They are absorbed quickly, become just stored fat and do not bring satiety. Constantly feeling hungry, maintaining a diet becomes more complicated.

Among the carbohydrates most present in our daily lives are white flour, white rice and refined sugar. These are among the less advantageous. They can be replaced by more beneficial carbohydrates, such as grains, rice and whole grain breads.

Therefore, it is essential to pay attention to the packaging and consult the ingredients before placing them in the shopping cart. Some foods labeled “whole” are misleading, being partially whole.

Trans fat foods

Trans fat is a type of hydrogenated fat widely used to stretch the shelf life of food. It is bad for increasing bad cholesterol (LDL) and reducing good cholesterol (HDL).

It is present in many foods, so it can be difficult to eliminate completely. However, in order to have a healthier life and decrease belly measurements, it is necessary to at least decrease your consumption to the maximum.

To control the amount of trans fat a food contains, pay attention to the labels. Some of the foods that have the highest amount of trans fat and that can be avoided are:

  • Industrialized hamburger;
  • Pastry dough;
  • Margarine;
  • Frozen pizza;
  • Stuffed cookies;
  • Ice creams;
  • Packet snacks.

Foods with saturated fats

Saturated fat, like trans fat, increases bad cholesterol (LDL). It is one of the factors that helps the emergence of heart problems and obesity.

This is because these fats accumulate on the inner walls of blood vessels and contribute to the formation of plaques, which can clog the veins.

This type of fat is very present in foods of animal origin, such as fatty meats and dairy products (butter, cheese, yogurt). See what foods this fat is present in and which you can avoid:

  • Bacon;
  • Sausages;
  • Frozen bolognese lasagna;
  • Lard;
  • Packet snacks;
  • Stuffed cookies;
  • Butter.


Refined salt is not good in large quantities. Whoever wants to lose belly should avoid it, reducing its use in food preparation.

This happens because, when in high concentration of sodium, our organism ends up being harmed, making the metabolism less agile.

In addition, it can be replaced by Himalayan salt. Get to know:

Himalayan salt (pink salt)

One option to have a healthier life is to replace refined salt with himalayan salt (pink salt), which has many benefits. Know the main ones:

  • Improved digestion;
  • Helps detoxify the body;
  • Decreases blood pressure;
  • Balances the pH of the organism;
  • Relieves headaches;
  • Contributes to improving sleep;
  • Helps to clean arteries and blood circulation, which prevents the appearance of varicose veins;
  • Helps in the treatment of respiratory diseases, such as sinusitis and asthma;
  • It promotes muscle relaxation and fatigue reduction, when used as bath salts.

Don’t expect to get hungry

Imagine the human body as a machine that requires constant maintenance and fuel. In this case, food is our energy to remain healthy (and alive). Stopping eating or reducing your portions drastically does not contribute to weight loss.

Too long intervals between one meal and another is also not the best route. When we have been without food for a long time, our body understands that it is necessary to save on caloric expenditure.

It is like a store of energy in the form of fat. This is the way that the organism understands that it must work, to prevent a possible lack of energy.

However, this behavior is terrible for those who want to lose weight, because in addition to this stock of energy, which ends up becoming localized fats, the metabolism also slows down.

Dividing meals

As important as the choice of food is the way we eat. When meals are fractionated, we eat less, better and increase our metabolism.

So don’t skip breakfast, snacks (morning and afternoon), lunch and dinner. Mostly, breakfast. Many people do not value this important meal.

Even with the day to day running and waking up late every now and then, prioritize this breakfast. Between the last meal of the day and breakfast we have a long interval.

We need to recharge, because even during sleep our body is expending energy to keep working perfectly.

Drink water

In addition to leaving your body hydrated, quenching thirst, not having calories and cleaning your body, water also helps those who want to lose weight.

The quantity is not an exact rule and must be followed. However, consuming between 1 and a half and 2 liters a day is among what is considered appropriate. Juices, soft drinks or alcoholic beverages are not a substitute.

In addition, to reduce the measures, soft drinks are not a good choice and should preferably be removed from the diet.

The same goes for industrialized juices. These are drinks that have a lot of sugar and do not come close to the benefits that natural juice has. Not to mention the flavor, which can be a long way from the original.

Cigarettes and alcoholic beverages

These habits can present many complications to those who have them. Abandoning these addictions can be a lot more complicated than dietary reeducation , but it is just as important.

When accompanied by a sedentary lifestyle, they can develop serious damage to the body. For those who want to lose weight, it is another obstacle.

Is sugar a villain?

“If you want to lose your belly, cut the sugar.” This phrase is so common in the life of those who practice diets that it became a consensus that he really is a villain. And really, reducing it is a good thing for our health.

However, when we think of this bad sugar it is common to be referring to that refined white sugar. It is present in various foods that we consume, such as breads, cakes, cookies and processed foods. So, avoiding it can be something more difficult, as it is in many products.

Some simple ways to get away from this sugar is to drink coffee, teas or juices without its addition. It can be the first step in your diet.

In addition to this type of sugar, there are others such as brown sugar, light, organic, demerara – a more expensive type and widely used in refined confectioneries – and fructose.

If you do not want to give up sugar and still go for a belly without localized fats, light is the most recommended.

It is a mixture of refined sugar and artificial sweeteners and sweetens four times more than usual. This seems strange when we say that it is light, but the idea is that because it is much more sweet, the amount used is much less than that used when the option is ordinary refined sugar.

In other words, a dietary reeducation, thinking about quantities and quality, will be fundamental so that the name light really has its meaning. Even more knowing the addictive power that sugar has.

Research carried out by students at the University of Queensland, Australia, compared the effects of sugar on our bodies to the effects of cocaine.

It happens that, in our organism, there is a neurotransmitter responsible for providing us with the sensations of motivation, focus and stimulation. Known as dopamine, this neurotransmitter influences some mental disorders, such as depression , attention deficit and addictions.

The work done by students at this university identified this similarity. Sugar raises dopamine levels, as does the drug.

However, by consuming the substance frequently, our body ends up reducing the production of dopamine. The addict (in sugar or cocaine) feels the need to consume more and more of his addiction and reach the high level again.

When in abstinence, the results are not good. At that time, mental disorders such as depression can develop in the person.

Influence of insulin

Another important reason to reduce sugar is because it is the food that most stimulates the production of insulin.

It is one of the main hormones responsible for storing fat. When the insulin level is high, we get fat. The ideal is not to make it too low, nor too high.

The absence of this hormone is not a good thing. Without it, the body can become malnourished and, in severe cases, cause diabetes mellitus and type 2 diabetes. It is necessary to maintain a control of this hormone for our body to function well.

When the insulin level is low, our kidneys more easily eliminate excess sodium and water from the body. Thus, it reduces swelling and weight caused by fluid retention.

Carbohydrates that are not good for your health (cake, white bread, packaged snacks) also stimulate insulin production. When there is a reduction in these two factors, sugar and carbohydrates, it is common for people to lose weight more easily.

The importance of sleeping well

To lose weight you also need to rest. Having a good night’s sleep is critical in the weight loss process. This is a tip that should be simple to follow, but it is common to see how the stressful and hectic routine of the day ends up making it difficult.

Being up to date helps to lose weight because, during this period, our body releases the hormones leptin and ghrelin , which interfere with metabolism. These hormones regulate our appetite and work on our neuroendocrine function.

This means that they are related to our feeling of satiety. When everything is working perfectly and we have a healthy life, we lose calories faster and do not accumulate fats.

In addition to making us less willing, sleeping poorly influences our appetite and even our desire to exercise. With the feeling of tiredness caused by this sleep deprivation, we end up gaining weight and are prone to other diseases. In addition to being a bad habit, it is one of the reasons that contributes to obesity.

If you are looking to lose your belly and have quality of life, try some changes in your routine, to sleep well every day. Some tips are:

  • Sleeping in a dark room;
  • Turn off your cell phone or leave it in airplane mode, so you avoid distractions or disturbances during your sleep period;
  • Try to sleep and wake up every day at the same time, to regulate sleep;
  • Avoid drinking coffee close to bedtime, as caffeine can be one of the factors that is disturbing sleep;
  • Avoid consuming heavy foods up to 2 hours before bed;
  • Prefer to perform physical exercises during the day, because when practiced close to bedtime, they leave the brain in a state of alert.

What are the most suitable exercises?

There are many exercises that help with weight loss and that reduce the fat located in the belly. There is no rule, but the recommended thing is to practice some activity 3 times a week.

They can be really fun to practice. If you are not a fan of gyms and routine, some tips here can be really cool.


The abdominals are the most remembered exercises when we think about losing the belly. There are some variations between them and the way they work in our body. Get to know:


This type of abdominal is the most common and consists only of one main movement. During this exercise, what will be work on the body is the rectus abdominis, a long, flat muscle that extends the length of the front of our abdomen.

To be more visible, it is the abdominal in which we lie on our backs to the floor and bring our body towards the elevated knees.

It is possible to practice this exercise using your hands above your head, with your arms outstretched or using external weights (dumbbells and washers).

On the ball (common in pilates)

The abdominal performed on the Swiss ball, common in pilates exercises , is a common variation of the crunch. It is also possible that other types of sit-ups are performed in this way, such as the one above.

The interesting thing about this exercise is the way the stabilizer muscles work, forcing them to be more active in the movement.

However, because it is done on an unstable surface, which requires a little more balance, it can be difficult for some people. In this case, one idea is to start with the other options and progress gradually.


This type of abdominal has a greater focus on the muscles that are on the side of the trunk, the obliques. The movement performed is similar to what is done in the crunch.

The difference, in this case, is in the movement of the trunk, which must be the junction of the rotation of the trunk in the direction of the obliques with flexion of the abdomen. It is possible to alternate this exercise, working the muscles in an accelerated sequence. This variation is known as alternating oblique.

The oblique abdominal works as a complement to the other abdominals. Running it too much can contribute to unwanted results. The excess of this movement can cause a marked hypertrophy (growth of the muscles), leaving the waist line less defined.

Infra and Infra in the bank

The infra is a variation of the abdominal that demands more from our lower limbs. To practice it it is important to be aware that it is being done correctly, so as not to harm the spine. It is also important to work on breathing, as it requires breath.

In this exercise, it is necessary to keep the arms and torso aligned to the floor and to raise the legs (flexed or stretched), to work the muscles of the abdomen. This is one of the ways in which the spine remains immobile.

However, there is also the possibility of flexing the spine with the movement of lifting the legs. When one chooses to perform the infra with the legs stretched the load of the exercise becomes greater.

Abdominal on the high pulley

It is more common in gyms, because you need equipment that we don’t normally have at home. The pulley is used in many exercises. With it, we pull a weight load, up or down, to perform various activities, which work arms, legs, glutes and abdomen.

To perform this movement it is essential to have a professional for guidance, to avoid injuries and obtain the appropriate result.

Abdominal parallel bar

This movement is important for working the lower abdomen, despite working the entire rectum. In it, we keep our bodies suspended in the air, with our hands supported on parallel bars.

To perform it, it is necessary to perform flexion of the spine and keep the legs stretched forward. That way, the exercise will be much more intense.


The board is a type of static abdominal, that is, without movement. Works the abdomen with its stabilizing function. The fact that it does not have repetitions, however, does not mean to be less heavy than the other exercises.

As the name suggests, the exercise is similar to the position of being on a surfboard. In it, it is necessary to remain with the body straight and elevated, with only the feet and forearms resting on the floor.

Aerobic exercises

Aerobic exercise uses oxygen in the process of generating energy for your muscles. When we practice these exercises, we work a lot of muscles in a rhythmic way, expend a lot of calories and increase our physical endurance.

Some examples of aerobic exercises for you to practice are:

  • Hiking;
  • Nado;
  • Dance;
  • Races (treadmill and outdoors);
  • Jump rope;
  • Cycling.

To start performing these exercises, when leading a sedentary lifestyle, the ideal is to go gradually and increase the frequency and intensity progressively. Also, check with a cardiologist if you are in a position to practice.

Other examples for those who enjoy more collective activities are:


This is a very common aerobic exercise in almost all gyms. Even though this environment is not so familiar to you, it is possible that I have already seen the image of people jumping on individual trampoline to the sound of very lively songs.

Anyone who finds the combination of choreography, music and physical exercise fun, will certainly enjoy the activity.

It can be practiced at varying levels and alternated with exercises on the floor. In addition to burning lots of calories, it helps to improve posture and balance.


The step is a physical exercise that slims and defines the body. It is an exercise in repetition and also choreography. The steps, basically, are summarized when going up and down a platform. As if it were a step.

It will make you sweat your shirt, for sure. Like jumping, it burns a lot of calories and is a breathtaking exercise.

It is possible to carry out this activity at home, up and down stairs, for example. The important thing is to pay attention to the height of these steps, so that it is comfortable during the exercises and does not harm the knees.


The CrossFit is an exercise that has won many fans. It is an intense sport, in the form of a circuit and without pauses between one series of exercises and another.

The number of times to practice crossfit can vary from person to person. For beginners, it is best to seek a preparation with lighter training and progressively increase it.

This preparation will be important to advance to heavier workouts and more often days a week.

You can practice crossfit at home or in gyms, but it is recommended to follow a professional, to avoid injuries.

Some examples of exercises that are part of the crossfit are:

  • Jump rope;
  • Arm flexion;
  • Squat (with barbell and without);
  • Climber (push-up with hands on the floor, arms extended at the shoulder line and leg back, with the other leg flexed in the direction of the arms).


The weight is very important for those looking to lose weight healthily. This exercise, although “slower” in terms of visible results – compared to aerobic exercises -, is very good for those who want to lose weight, gain lean mass and strengthen their muscles.

Unlike those looking to increase muscle mass with weight training, for those who want to lose measurements the recipe is reversed. In this case, it is necessary to have exercises with a lower load and with more repetitions. Bodybuilding workouts can also be alternated with aerobic workouts.


Many sports have significant caloric loss and lose weight. For those who do not want to stick to a gym routine and repetitions, this option may be the most attractive.

Some sports that help to reduce belly measurements are:

  • Soccer;
  • Swimming;
  • Olympic gymnastics
  • Cycling;
  • Race;
  • Sneakers;
  • Basketball;
  • Martial arts (judo, muay thai, boxing etc).

Exercises at home

It is possible to practice exercises to lose belly and lose weight at home. We cannot always get to a gym, we have time to practice a sport or participate in races.

However, some alternatives exist and do not need equipment, just motivation. Exercises you can practice, changing intensity and repetition:

  • Squat;
  • Push ups;
  • Up and down steps (as in the step);
  • Polichinelos;
  • Sit-ups.

What aesthetic treatments to lose belly?

Some aesthetic treatments are very common for those who want to reduce the measures in a shorter time than that obtained with the exercises, or just enhance the results obtained in the sum of physical activities and food. Are they:


Also known as lipo without surgery, this treatment serves to eliminate fats located in the thighs, flanks (lateral fat of the abdomen), back and belly. It is performed with an ultrasound device that acts on localized fat and helps in shaping the body and reducing measurements.

This aesthetic procedure does not hurt and also helps in the treatment of cellulite and improves the appearance of the skin. It lasts an average of 40 minutes in each session and promises results the first time.

However, it alone is no guarantee of weight loss. For the effect of lipocavitation to be effective, it is recommended to practice aerobic exercises and resort to lymphatic drainage.

Despite being a relatively simple aesthetic treatment, it presents some risks, such as burns on the skin and increased bad cholesterol.

As the process releases fat cells from the treated region into the body, that fat can enter the bloodstream and increase cholesterol levels. That is why lymphatic drainage and exercises right after the session are so important . These steps ensure that the fats are released.

Read more: Lymphatic drainage lose weight?


Carboxytherapy helps eliminate localized fats with injections into the skin with carbon dioxide . It contributes to better blood flow and microcirculation of the skin. In addition, it increases local oxygenation and renews cells, which makes it firmer.

As well as lipocavitation, it is also indicated for the areas of the thighs, flanks, belly and back. However, this procedure is a little slower. Results usually appear after the 10th session. Like the previous treatment, it works more intensely on people who maintain a good diet and exercise routine.


Cryolipolysis is an aesthetic procedure that uses low temperatures to reduce measurements. This technique causes a freezing of body fat and it is this freezing that is responsible for killing the fat cells, which are eliminated by the body naturally.

The session lasts an average of 1 hour and the temperature at which the “sucked” fat remains is usually 10º C. This freezing crystallizes the localized fats and the fat cells die.

After performing cryolipolysis, it is also necessary to massage the area to make the area uniform. It is normal for the skin in the treated area to show redness after the session and slight discomfort, as it is a method that “sucks” the skin and localized fat.

The results start to appear, approximately, 15 days after the session. This treatment, however, has progressive results.

There are some contraindications to this treatment: overweight people, hernia where the treatment would be applied, obesity, pregnant women, skin sensitivity due to diabetes and cold-related illnesses should not do so.

Modeling massage

The modeling massage is a procedure for those who want to make their bodies more shaped and reduce the belly or other areas with localized fat.

With repetitive and intense movements, it stimulates better circulation and eliminates toxins.

The modeling massage is also indicated for people who suffer from water retention, which can be the reason for swelling and the feeling of being “fuller”.

It, like the other procedures, is recommended along with a good diet and exercise, so that the results are faster. It is recommended between 5 to 10 sessions to have a good functioning.

In some sessions, thermogenic creams are used to enhance the shaping massage.

Enzyme application

This treatment consists of the application of injections of 4 to 6 drugs combined to enhance the elimination of localized fat.

Also known as mesotherapy , these combined enzymes are injected with very fine needles, in order to cause the breakdown of fat molecules. These molecules are eliminated by sweat, urine or feces.

There are two ways of applying these enzymes: in the glutes or in the specific place where you want to reduce fats.

In the application made in the gluteal regions, known as an intramuscular route, the result is total body loss. This means that the person loses weight in a more general way, different from the application made on localized fat, which acts directly on the area that the person seeks to reduce the measures.

To do this treatment, you need medical monitoring and tests with some enzymes. Only with results that the enzymes are working, treatment with the complete combination is continued.

These combinations are composed according to the needs of each patient. Some substances such as green tea, caffeine and artichoke are used in this treatment. They contain enzymes that stimulate circulation, due to vasodilation caused by this process.

Among the other substances used are hyaluronidase, streptokinase, xanthine, tiratricol and silicon. In addition to vasodilation, they improve the metabolism and the action of collagen in our body.

The people who are part of the group that should avoid this procedure are pregnant women, women who are breastfeeding, obese children and allergic to the enzymes used.


This is also a type of liposuction without cuts, as well as lipocavitation. In this treatment, a laser technology is used to reduce localized fat.

The use of this technique is also recommended for those looking to improve body contour and reduce cellulite.

The I-lipo session is fast, lasting between 15 and 20 minutes and can be used for any area of ​​the body.

A low power diode laser is used. This electronic component is very common, widely used in LED monitors. It allows the current to flow only in one direction. Its wavelength acts on adipose tissue and its light is able to break down triglycerides.

When at a high level, triglycerides increase the risk of heart disease, bad cholesterol and stroke.

Eating disorders

Eating disorders are disorders of eating behaviors, which can be compulsory, cause extreme weight loss or even be the result of physical problems.

There are several types of eating disorders, but two are always mentioned: bulimia  and anorexia . The people who present these conditions manifest different symptoms and behaviors, but in both cases there is excessive weight loss, fear of gaining weight and radical concern for the body itself.

Wanting to lose weight is not wrong, but when it becomes a compulsive behavior that affects mental and physical health , it is necessary to resort to help and understand if there is an eating disorder happening.

The treatment of each eating disorder requires special care and is carried out by several professionals. Probably, the patient with the disorder will have contact with psychologists, nutritionists, endocrinologists and psychiatrists.

Weight Loss Remedies

There are many types of remedies for those looking to lose weight, including natural, home or pharmaceutical remedies. They should never be used without first consulting and evaluating a doctor. They can also be the last resort in the face of all the other healthier options, such as food and exercise.

Some medicines are not authorized by Anvisa and are banned  in Brazil, such as appetite suppressants based on amfepramine , femproporex and mazindol . To know which medicine is prohibited or not by Anvisa, or when it will be necessary to use it, only a medical follow-up will tell you.

Home remedies

Some homemade recipes work as a remedy for those who want to lose weight. Some simple options are:

  • Eggplant water : to prepare, cut between 4 to 5 slices of eggplant and add to 1 liter of water. After leaving it immersed during the night, just hit the blender and drink throughout the day;
  • Ginger water : works with the same process as eggplant water, but it is not necessary to beat the blender;
  • Herbal tea : it is necessary to boil 10 grams of mackerel, artichoke, elderberry, bay leaf and anise to 1 liter of water;
  • Cayenne pepper:  add a pinch of cayenne pepper to 1 liter of water and drink throughout the day. This ingredient helps to speed up the metabolism and helps to lose weight. For those who are more sensitive to the pepper’s spicy flavor, just reduce the amount.


NEVER  self-medicate or stop using a medication without first consulting a doctor. Only he will be able to tell which medication, dosage and duration of treatment is the most suitable for his specific case. The information contained in this website is only intended to inform, not in any way intended to replace the guidance of a specialist or serve as a recommendation for any type of treatment. Always follow the instructions on the package insert and, if symptoms persist, seek medical or pharmaceutical advice.

What surgical treatments reduce belly fat?

There are two types of surgery to remove the fat located in the belly: abdominoplasty and liposuction. It is possible to carry out the two procedures to achieve the expected objective, since they work in different ways.

In such cases, liposuction is first performed to reduce fat and then abdominoplasty to improve sagging. Understand:


This surgery, as the name suggests, is a kind of aspiration of localized fat. It is made for this purpose only and does not remove skin. Generally, the marks on the skin left by this surgery are 4.4 millimeters, which is the scar left by the incision of the inserted tube to suck in the fat.

By not removing the skin, liposuction can increase sagging. It is more suitable for people who seek to reduce little localized fat, young people and without children, because it can leave the skin with wrinkled aspect.


Abdominoplasty, or abdominal surgery, is a much more invasive method. Unlike liposuction, abdominoplasty removes the skin and the fat layer that is below the area.

For this, cuts are made horizontally and vertically, leaving scars. The size of the cut is proportional to the accumulation of skin to be removed. Despite being a surgical treatment that reduces the belly, it has more of a focus on reducing sagging.

It is indicated for people who suffer from excessive flaccidity, such as flaccidity caused by a pregnancy or the result of bariatric surgery, in which there is significant weight loss and accumulation of skin in the abdomen.

Aspiratory Hydrolypus (HLPA)

HLPA is a treatment that combines two techniques:  ultrasonic hydrolipoclasy  and liposuction .

Ultrasonic hydrolipoclasia, or hydrolipo, is a less invasive treatment than liposuction. It has the objective of reducing the measures and the localized fats through the breakdown of the adipose tissue.

For this, it uses a hypothetical solution directly in the area to be treated. Then, in the treatment, focused ultrasound and drainage are used to enhance the elimination of this fat.

With these two techniques, HLPA promises a less invasive procedure. It is always performed in a hospital, in the presence of two doctors: a plastic surgeon and a clinician.

The treatment is done in the areas of localized fat, in a procedure performed with local anesthesia.

Basically, what happens is the injection of a liquid in the area to be treated, which causes a swelling in the fat. In this way, the fat ends up “exploding” with the ultrasound and is aspirated with a microcannula (the same tube used in liposuction, but much smaller).

This procedure is highly sought after by those who are dissatisfied with fat located in the belly, flanks, breeches, inner thigh, arm and chin. Also because it has a more affordable price than that of common liposuction.

The results are quite significant. It is possible to remove up to 2 liters of fat per procedure. Recovery is also fast. Most patients resume activities on the same day of treatment. However, more sensitive people may need more time to get back to work.

For recovery after the procedure, anti-inflammatory drugs , analgesics and antibiotics are usually recommended .

The fat removed in this procedure can be used in other treatments, such as filling in wrinkles, enlarged lips and buttocks.

There are many ways to lose belly and also reasons to want to reduce it. Regardless of all this, health and self-esteem must be a priority. Share this text and help people to have a healthy life and a flatter belly!