Flabbiness in the belly can be extremely uncomfortable, but with improved lifestyle habits, it is possible to lose it once and for all.
When it comes to aesthetics, sagging belly is one of the biggest causes of discomfort for women all over the world. A little more difficult to disappear than other fatty deposits, the causes of their appearance can vary greatly. The most common, however, are poor diet, constant weight variation, or “accordion effect”, pregnancy and simply getting old.
In aesthetic clinics, sagging is the main complaint of most people seeking surgical procedures. In this sense, it is common to resort to surgery when the excess skin does not disappear even with a lot of care. In any case, there are several extremely useful measures to eliminate abdominal sagging. In the end, what matters is maintaining discipline and patience to see good results.
Even though excess fat in the abdomen can cause extra stress for many, that’s not the end. For those who want to remedy the situation, there are a variety of ways to end sagging skin and, as a bonus, greatly improve healthy habits. So, check out everything you need to know about abdominal sagging below. Learn the reason for its appearance, the health issues involved and, above all, the best tips to make it disappear for good.
What causes abdominal sagging?
First of all, it is essential to understand the process of sagging. It occurs when the skin’s support fibers weaken, in this case, collagen and elastin. In most cases, these fibers break, as in substantial weight loss after dietary re-education or bariatric surgery.
The most common factors that cause abdominal sagging tend to vary greatly. They are between disordered eating, constant weight gain and loss, which creates an “accordion effect” on the body after pregnancy and, mainly, the arrival of age. In this sense, from the age of 30, it is normal for collagen, responsible for the firmness of the skin, to be produced in smaller quantities.
Furthermore, in the case of disordered eating, a diet rich in fried foods, sugar and processed foods is responsible for the accumulation of fat in the abdominal region. In this way, the skin stretches and directly affects these support fibers.
Health issue
Flabbiness in the belly goes far beyond an aesthetic nuisance. Fat accumulated in the region is often linked to a greater risk of health problems. In this case, it is possible to mention heart disease and diabetes. Furthermore, not working your abdominal muscles can make them weak. This means that back pain may arise in the future, as the region helps maintain the posture of the entire body.
How to get rid of sagging belly
Even if everything seems to be lost, know that it is totally possible to lose that extra belly fat. The effects of things like pregnancy or age, for example, are not eternal. With small changes to your habits every day, you can do a lot for the appearance of your abdomen.
1 – Improve your diet
One of the key points in losing belly fat is improving your diet. As already mentioned, an unhealthy diet causes fat to accumulate in the abdominal region, affecting the appearance of the skin. Furthermore, after the age of 30, the muscles increasingly give way to adipose tissue. What happens is the percentage of body fat increases, while lean mass is increasingly lost.
In this sense, in addition to the natural effect of sagging, combining an unhealthy diet causes even more accumulation of fat in the belly. The most important tip, after all, is to reduce or even eliminate sweets, fried foods, soft drinks and processed foods in general. Any “empty” calories will be useless for the process of losing flaccidity. After all, there’s no point in trying hard to exercise and still eating poorly. 70% of the search for a belly with less fat is simply located in food.
2 – Add fiber to your diet
Another detail that helps with the effect of sagging on the belly is abdominal swelling. Normally, it happens when the intestine is not working properly. In addition to constipation being very uncomfortable, not going to the bathroom causes the local skin to stretch, making it difficult for the abdominal muscles to appear. To remedy the problem, increasing your consumption of fiber-rich foods is essential.
In this case, vegetables, fruits and legumes such as beans, lentils and chickpeas, or rice and whole grain bread, should be included in the daily menu. Remember to consume them with plenty of water, so that the passage of fiber through the digestive tract is facilitated. At least 25 grams of fiber is recommended, in addition to avoiding foods that constrict the intestines, such as rice and white bread, sugar and cornstarch.
3 – Drink water
Drinking water is not just good for your overall health. Drinking fluids constantly is essential to combat sagging belly. Water helps improve bowel function, as well as reduce abdominal swelling. Furthermore, it helps the liver metabolize fat, using it as a source of energy. Therefore, drinking water while exercising helps burn fatty acids, preventing fat from being stored in the abdominal region.
4 – Add good proteins to your plate
Good muscle fibers can only arise when proteins are supplied to the muscles in an adequate quantity and, moreover, of good quality. In this sense, chicken breast, fish, soy, lean red meat and whey help with the reaction. This is because they are all sources of protein and low in saturated fat.
Likewise, protein, when digested, does not cause a large increase in blood glucose. This means that there is no large release of insulin after consumption, that is, less hunger after eating, and less accumulation of fat in the belly.
5 – Do weight training
Weight training is essential for losing belly fat. Not because it burns calories, but to strengthen the muscles beneath the sagging skin. It is normal for weak muscles to make it difficult for the skin to stretch, which means that the abdomen does not remain firm after the necessary weight is lost. It is important to do resistance exercises at least 3 times a week, or with variations, such as crossfit, yoga and pilates.
6 – Do cardio to lose sagging
Weight training may not help you burn that many calories, but aerobic exercise certainly can. Even though sit-ups and other exercises are important, doing cardio ensures that weight loss is balanced across the entire body. Remember: it is not possible to eliminate fat from just one isolated region of the body. All exercises that raise your heart rate and use fat as a supplementary source of energy can help a lot. These are running, HIIT, swimming or cycling, at least 4 times a week.
7 – Take collagen to avoid sagging
Over time, the body’s natural collagen production decreases, something that is essential for maintaining skin firmness. Therefore, consuming foods rich in collagen is very important to avoid sagging belly. Gelatin and natural supplements, for example, already help a lot in the attempt. In the case of gelatin, always prefer the sugar-free version.
8 – Be careful with the accordion effect
You can’t gain weight overnight. Likewise, it is impossible to lose weight overnight. Therefore, very restrictive diets and no exercise will cause nothing but discomfort, causing not only the belly but the entire body to become flabby. Your weight loss plan should be gradual, with different eating habits and physical activity. Also, avoid going too long without eating. This causes you to lose your lean mass by forcing the catabolism of muscle fibers.
9 – Cut the cigarette
Did you know that smokers are more prone to the accumulation of fat in the abdominal region? Smoking, for several reasons, makes the search for better health difficult. In this sense, practicing physical activities of moderate or high intensity will be much more difficult while smoking.
10 – Relax to lose sagging belly
Literally relaxing is one of the most important steps to losing belly fat. In this case, this is because stress and anxiety help to increase sagging in the belly. Very stressful periods increase the production of cortisol, the hormone that makes you want to eat sweets and fats. Include yoga, meditation, breathing exercises and tai chi chuan in your exercise routine, for example, to increasingly reduce stress.
So, what did you think of this article about sagging belly? If you’re interested, take the opportunity to check out Arms, how to make them firmer? 4 expert tips
Sources: Cidade Verde, Exercise at Home, Mário Farinazzo, SBCP
Images: Mário Farinazzo, Bellcorpus, Best Life, Maxi Popular, Viva Mais Verde, Cia Athletica, Miss Rig, Fit Urban, Zoom, Vida Natural, Clínica Meitan, Eu Sem Fronteiras
