Abdominal fat and prominent belly: how to get rid of the belly?
Eliminating the belly is probably the most sought after fitness goal by the entire community of lovers of aesthetic culture.
However, it is also very difficult and, perhaps also for this reason – thanks to collective disinformation – there is a “veil of mystery” on the techniques, systems and methods most effective for obtaining results. In this article we will focus on the causes of the (prominent) belly but above all on how to eliminate it.
Where there are no pathologies, paraphysiological or uncomfortable conditions, the outward belly is caused above all (but not only) by the accumulation of subcutaneous and intra-abdominal fat and / or by an accentuated curvature of the spine in the lumbar area, in which it can affect a lot posture too.
However, before going into the details of how to eliminate the belly, it is appropriate to make a brief mention of the most important anatomical components, and then list in detail the main causes of this aesthetic condition.
Anatomy
Notes on the anatomy of the abdomen
From the outside, the belly can acquire a hollow, flat or prominent profile.
Belly means belly or abdomen, and represents the lower part of the trunk; it has the function of containing the viscera and protects most of the body organs.
The internal space of the belly is called the abdominal cavity and, together with the pelvic cavity, hosts various structures such as: stomach, intestines, bladder, prostate, uterus and ovaries, liver, pancreas, spleen, kidneys, veins, arteries, glands, lymph nodes and ducts lymphatics etc.
The structures of the abdominal cavity are firmly stabilized by ligaments and mesothelial serous membranes called the peritoneum complex – divided into parietal and visceral – which, in some places, contains high levels of adipose lobules.
All around, this lodge is protected by three layers: one of skin, one of adipose tissue and one of several superimposed muscles. Furthermore, it detaches from the overlying thoracic cavity through the diaphragm (respiratory) muscle and the last ribs (from the eighth to the twelfth); posteriorly instead, it is also bounded by the vertebral column.
Therefore, the belly is not made up of a single “layer”, but is made up of several tissues and structures; from the outside to the inside: skin, adipose tissue, muscles, peritoneum and the elements – mentioned above – that occupy the abdominal cavity.
Causes
Causes of the belly out
The causes of a big or bulging belly are many.
If the belly appears flaccid, the cause is certainly an accumulation of fat in the subcutaneous adipose tissue, due to an imbalance between the energy taken with the diet (excessive) and that consumed by the body. Pathological water retention can have a very similar effect, however rather rare here, while it occurs more frequently in the lower limbs.
If, on the other hand, the belly is prominent and in the deeper layer it shows a certain compactness, regardless of the other deposit sites, it is very likely that adipose accumulation has occurred in the peritoneum. This can acquire a considerable volume constituting the so-called visceral fat.
When this abdominal accumulation (subcutaneous and visceral) becomes significant, altering the proportions with the chest and limbs, we speak of overweight or obesity with an android conformation – apple conformation.
The abdominal cavity can also be affected by pathological conditions that alter its internal spaces and volume. Among these, in addition to benign and non-benign tumors, ascites plays a decisive role. This is defined as an accumulation of serous fluid in the abdomen, generally due to the collapse of oncotic blood pressure, due to deep inflammation and / or reduced liver function (often in cirrhosis), and consequent oozing or exudation from the blood vessels. Ascites is the primary pathological reason for frank abdominal expansion.
The content of the hollow organs has a certain importance on the extent of the volumes inside the abdominal cavity (relating to bolus, chyme – kilo, feces, urine, biliary juices, etc.); it goes without saying that after meals, especially abundant, the belly is more abundant. In this regard, a non-physiological, but not even pathological, condition of belly expansion is the abnormal accumulation of intestinal gas. The human intestine is 6-7 meters long in total. Generally, the production of gas occurs by the physiological bacterial flora in the large intestine (1.5 meters). However, the ascent of the bacteria in the portion of the small intestine can cause gasification in the upper tract. Alternatively, certain food intolerances – such as lactose – can cause an extraordinary accumulation of gas even in the large intestine.
If it is true that posteriorly the belly cavity is also dammed by the backbone, it is equally true that its shape (extent of the lumbar curve) can affect the position of the viscera and therefore the prominence of the belly. People with hyperlordosis are more likely to have a bulging abdomen than others. By the same principle, an incorrect posture, with anteroversion of the pelvis and shoulders placed in front, tends to emphasize the belly out.
Finally, both in terms of importance and statistics, we find the protuberance of the antero-inferior costal cartilages. These increase the protrusion of the upper abdomen, also due to the fact that they constitute the point of insertion for the rectus abdominis muscle – which further increases the thickness outwards.
We could define that, to outline the profile of the belly from the front, are above all (in order of importance):
- The thickness of the external adipose tissue
- Pathological water retention
- The extent of the peritoneal fat lobules
- The contents of the abdominal and pelvic cavity
- The posture
- The shape of the spine
- Muscle thickness
- The shape of the antero-inferior costal cartilages.
Note : lumbar curvature and the extent of abdominal fat (subcutaneous fat in the belly plus peritoneal or intra-abdominal fat) can be closely and inversely correlated.
Difficulty
Eliminating the belly: when can it be more complicated?
Eliminating the belly ultimately means flattening the abdomen. If the cause is a simple accumulation of fat, too much fullness / swelling, intestinal swelling or posture, the difficulties are relative. On the contrary, when pathologies or anatomical conditions come into play, the matter becomes more complicated.
If the prominent belly is determined by the shape of the spine, it is very difficult to intervene in adults. Of course, if it is a serious anatomo-functional alteration, there is a series of therapies that can have positive effects. On the other hand, if instead it is a simple emphasis of the lumbar curve, the solutions are almost nil – let’s not forget that in these circumstances there is also a greater protrusion of the buttocks, an aesthetic characteristic that is anything but negative. In the following paragraphs we will describe a possible remedy, which would be the same one used to correct posture.
The same goes for what concerns the costal cartilages. Being an anatomical and structural feature, there are no valid solutions. Moreover, in this case, some argue that developing the abdominal muscles (especially the rectus abdominis), can have a counterproductive effect. For others, however, the problem would not exist, since at the insertion site there is mainly tendon tissue, which absolutely does not undergo hypertrophy from exercise as muscle does.
Even with reference to water retention proper, no small difficulties may be encountered. Typically, such pathological conditions require pharmacological intervention aimed at the triggering cause – usually of endocrine origin.
Lose weight
Eliminate the belly by slimming
Eliminating the belly by slimming is possible and also quite simple since there are no particular precautions, in addition to creating a negative caloric balance (energy IN – energy OUT). We remind you that localized weight loss does not exist, with any type of diet and not even using special clothing or devices. Furthermore, the role of alcohol has recently been diminishing in importance. Until a few years ago, it was known that alcohol abuse causes the formation of the ironically called “ethyl belly”. Some recent studies seem to disprove this hypothesis
To learn more: Lose weight on the belly
Of course, hormones play their part. While on the one hand women, due to the action of estrogen, have less difficulty in obtaining a flat stomach – at the expense of other regions such as thighs, buttocks and hips – on the other, men have to work harder, since this deposit is positively influenced by the action of testosterone.
On the other hand, good news for those with a predominantly visceral deposit – so to speak, since intra-abdominal fat greatly increases cardiovascular risk and correlates with glucose intolerance, insulin resistance and type 2 diabetes mellitus. It seems that the accumulation inside the peritoneum is what first, as well as faster, is disposed of.
Having said that, it is important for both sexes to establish a negative calorie balance by eating less than what is consumed. The extent of the caloric reduction is approximately 30% (therefore – 30%) which would correspond to 70% of the calories of a normocaloric diet. For example, if the diet that allows to maintain the weight of a subject (normocaloric) is 2100 kcal, its low calorie content is equivalent to 1470 kcal (- 630 kcal).
There are no recommendations on the nutritional breakdown of energy macronutrients. Some research – albeit on a smaller scale – shows that the most effective system is that of a balanced diet. By balanced we mean, in addition to its completeness in terms of other nutrients and nutritional factors (vitamins, minerals, fiber, water, etc.), a breakdown of carbohydrates, fats and proteins as follows:
- Total carbohydrates: about 55%, more rarely 45-50 or 60%. Soluble sugars are included (12-14%, hardly only 10% and hopefully no more than 16 or 18%)
- Total lipids: about 25% of total calories in adults and 30% for those who are still growing. Includes essential fats (2.5%)
- Proteins and amino acids: between 0.8 and 1.2 g per kilogram of normal body weight, or no more than 20% of total calories (on average between 14-16%, more rarely 12 or 18%). It would be good practice that at least 1/3 came from animal sources to ensure the entire pool of essential amino acids in the right quantities and proportions.
Energy deprivation can be accomplished simply by eliminating unnecessary ones such as junk foods, empty drinks such as alcohol, reducing the quantity / portions of food, or increasing calorie expenditure. Without getting into technicalities that are difficult to understand, for example how to increase the basal metabolic rate, it is sufficient to move more by practicing sports or physical activity in general. But be careful, moving also increases your appetite, which is why those who move often find it hard to lose weight.
Some prefer to turn to cosmetic surgery, but this may not always be advisable.
For further information: Economic Liposuction: The Risks
Abs exercises to eliminate the belly: yes or no?
In this regard, an important clarification must be made: doing abdominals does not make you lose weight; or rather, no more than performing any other movement. This is because, as we have said, significant localized weight loss does not exist. Also, many think that doing situps can make them stand out more. Well, this is true only if the overlying fatty tissue allows it. On the contrary, thickening the abdominal wall without first having obtained a considerable weight loss can have the opposite effect, namely that of emphasizing the prominence of the belly.
Let’s be clear, not that by trying 1000 repetitions a day, as most people usually do, you can get who knows what hypertrophy; this is because the abdominals undergo thickening with the same physiological processes as the other muscles. Then, once the belly fat has been reduced, to develop the abdominals it is better to perform 10-12 controlled repetitions (to stimulate the increase in the section more) with each exercise, for a number of sets that allow you to close the workout exhausted, with considerable overloads – based on subjectivity – and incomplete recovery times to favor a certain accumulation of lactic acid (involved in the increase in somatotropin secretion).
Excessive Lordosis and Bad Posture
Eliminate the belly caused by hyperlordosis and poor posture
Much more difficult than the previous cause. In hyperlordosis, the chances of failure are high, especially in adults. The only possible intervention is to reinforce the entire anterior abdominal wall, especially the rectus abdominis, but also the transversus and the obliques. Therefore, torso flexion exercises are preferred, such as crunches, reverse crunches, sit-ups, reverse sit-ups, lateral push-ups on specific bench or standing with dumbbells (bilateral), use of abdominal roller, plank, side bridge, twisting bust, abdominal vacuum etc.
As for the posture, however, the possibilities for improvement are greater. To the strengthening exercises indicated above, we usually have to associate those for the re-adjustment of the excessively placed shoulders. But be careful, it is always a good idea to consult a valid physiotherapist, as sometimes the cause can be hidden elsewhere. Statistically speaking, it is more common that the shoulders forward are the result of a stiffness of the posterior joint capsule and the retraction of the external rotator muscles of the humerus (teres minor, infraspinatus and supraspinatus). Other circumstances may include excessive scapular abduction and subsequent weakness of the rhomboids and trapezius muscle and / or retraction of the pectoralis major and pectoralis major, superior trapezius and scapula levator.
Swollen Belly or Abdominal Bloating
Eliminate bloated tummy or abdominal bloating
If the cause, or one of the causes, is determined by abdominal swelling, it is first advisable to check what the specific etiology may be. Meteorism, abdominal distension and bloating are not exactly synonymous; it is therefore necessary, through a medical consultation or image analysis, to check whether the swelling is objectively detectable.
In the event that the outcome is positive, the causes can be really numerous: from anxiety and aerophagia to food intolerances, but also the ascent of bacteria in the small intestine or even the alteration of the colonic bacterial flora.
The topic is certainly too vast and we refer it to specific articles, but generally a few dietary and lifestyle precautions are enough to obtain more than satisfactory results.
To deepen: Meteorism: Swollen Belly To deepen: Diet Against Meteorism: What to Do To deepen: Natural Remedies Against Meteorism
