Many people experience stubborn belly fat, but instead of undergoing surgery, they can opt for non-surgical fat removal from the stomach. If you are wondering if it is possible without surgery, the answer is yes! Body fat can be eliminated without undergoing surgery. Not just via exercise and a well-balanced diet (though both are crucial). Sometimes you are stuck with stubborn fat in different body areas that won't go away with diet and exercise. So, non-surgical procedures can help you shed extra fat without surgery. Nonsurgical fat reduction treatments include minimally invasive procedures that effectively break down fat cells in specific body areas to reduce the size of subcutaneous fat deposits. There are several FDA-approved treatments available, each of which achieves gradual, modest fat loss without surgery. Continue reading for more details.
Visceral fat and subcutaneous fat are the two forms of belly fat. Subcutaneous fat is found under your skin, while visceral fat is found deep inside your abdomen, wrapping your internal organs. Both types contribute to the "belly fat" people often aim to reduce.
Subcutaneous fat is less dangerous, but it can still be uncomfortable for many people. While visceral fat, in addition to being unappealing, causes serious health hazards by releasing hormones and inflammatory compounds that cause chronic diseases.
How To Lose Belly Fat?
Now that you know the types of belly fat and their health consequences, you may wonder how to effectively and safely eliminate extra belly fat. Remember that, while lifestyle and diet play a major part in belly fat growth, other factors such as genetics, age, and sex also play a role. Fortunately, there are several ways to eliminate excess belly fat and, as a result, lower your risk of various health problems.
Here are some safe and effective ways to remove fat from stomach:
Reduce consumption of sugary beverages, as they cause increased accumulation of visceral fat and a larger waist size. Replace these drinks with water or sparkling water. Add more fiber to your diet, as high-fiber diets tend to reduce belly fat. Increasing your protein intake helps to reduce abdominal fat. Research involving over 23,000 individuals suggests that diets rich in protein are linked to a smaller waistline. Switching to such a diet can help you lose excess belly fat.
Moreover, avoid ultra-processed foods like snacks, sweets, and fast food to have a smaller waist circumference. Limit alcohol intake, as excessive alcohol consumption can cause the buildup of belly fat and negatively affect overall health.
Eat whole, minimally processed foods such as vegetables, fruits, nuts, beans, and healthy sources of protein and fat. This dietary shift promotes better overall health and helps maintain healthy levels of belly fat.
Increased physical activity has been shown to reduce visceral fat drastically. Try combining different workouts such as low and high-intensity aerobic exercise and resistance training, all of these exercises help to reduce belly fat.
Here are exercises recommended to trim your stomach/belly:
Aerobic or Cardio Exercise
Add at least 30 minutes of aerobic exercise into your daily routine. Effective aerobic exercises include brisk walking, running, biking, rowing, swimming, cycling, and group fitness classes. Choose an activity you enjoy to stay motivated throughout the journey.
HIIT or Interval Training
High-intensity interval Training (HIIT) involves short bursts of intense exercises mixed with low-intensity moves and rest periods. HIIT workouts consist of activities like jumping jacks, burpees, pushups, jump squats, and high knees. Perform each activity for 30 seconds with a 30-second rest before moving to the next, repeating the cycle for maximum benefit.
Weight and Resistance Training
Weight training is important for muscle building and boosting metabolism. Exercises like bicep curls, lunges, squats, and tricep kickbacks aid in burning fat. Choose lighter weights for higher repetitions or heavier weights with longer rest periods between sets.
Targeting the stomach area, abdominal exercises help tone and flatten the belly. Include exercises like planks, bicycle crunches, abdominal crunches, leg lifts, and lower ab workouts for improved posture and stability.
Lower Ab Workouts
a. Mountain Climbers
Engage your entire body and core muscles. Start in a plank position, bringing knees alternately towards the chest. Do 15 to 20 reps on each side if you are a beginner.
b. Lying Leg Raises
This exercise strengthens your lower abs. To start lay down on your back and raise your legs to a right angle. Perform 10 to 15 reps, ensuring feet don’t touch the ground.
Low-impact crunches strengthen your upper and lower abs. Start with 12 to 20 reps, and adjust the intensity according to your comfort.
d. Scissor Kicks
To start lay down on the ground and lift one leg at a time. Maintain a hovering position of feet above the ground for improved results. Lift and lower your legs one after the other, with your legs up. Make sure your feet are about 6 inches above the ground once you lower them. You can do the workout as many times as you like.
e. Knee Tucks (With Sliders or Exercise Ball)
Start from a plank position and slide both knees to the chest then slowly move to the starting position. Focus on controlled movements, avoiding excessive forward leaning.
f. Toe Touches
Engage the lower abs by lifting the shoulders towards the feet from a lying position. Maintain abdominal tension throughout the exercise for effective results.
Get Better Sleep
A study shows that inadequate sleep is linked to visceral fat buildup and increased waist circumference. Insufficient or excessive sleep disrupts stress and regulatory hormones, possibly causing weight gain. Lack of sleep heightens hunger hormone (ghrelin), promoting overeating. Lack of sleep can lead to daytime fatigue and reduced physical activity, contributing to weight gain.
Managing stress is crucial for health and weight loss. Here are some techniques: Relaxing with loved ones, meditation, exercise, and counseling. Exercise is notably beneficial for reducing obesity and stress simultaneously.
Drink Enough Water
When you're dehydrated, it's difficult to distinguish if you're hungry or thirsty. If you're hungry in the middle of the day, drink a glass of water and wait a few minutes before reassessing your hunger. Water also helps move food through the digestive tract, and reduces the feeling of bloating. It's a good idea to carry a water bottle with you all day and to use it. To add taste to your water, add cucumber slices, mint sprigs, or fresh fruit.
Don't Skip Meals
Skipping meals results in increased hunger and cravings for less nutritious foods. Eating too quickly after skipping a meal may lead to overeating and missed fullness cues. Slower eating helps prevent overconsumption and reduces bloating.
Subcutaneous Fat Reduction
All the above methods can help to reduce visceral fat but the best way to remove subcutaneous fat is non-surgical fat removal.
Non-surgical fat removal from stomach
Coolsculpting is a non-invasive treatment that employs extreme cold to break down fat cells and help decrease a fat pocket. In the treatment area, a paneled or cupped device is put on top of the skin, transferring temperatures just low enough to freeze fat cells, effectively destroying them. Because skin, muscle, and nerve tissue freeze at a lower temperature than fat, coolsculpting leaves them unaffected.
Laser fat reduction works by employing controlled heat to break down subcutaneous fat. A precise laser wavelength is administered through the skin, heating fat cells beneath the skin to the point where they begin to break down. A persistent cooling system prevents skin injury during the procedure.
Ultrasound Fat Reduction
Ultrasonic fat reduction employs highly focused ultrasound waves to break down fat cell walls in the treatment area, allowing fat to be digested by the body and reducing the size of a fat deposit. The ultrasonic energy passes through the skin, causing rapid pressure fluctuations that cause fat cells to rupture while keeping surrounding tissues safe.
Deoxycholic acid is a naturally occurring chemical in the body that aids in the digestion of fat. When injected, deoxycholic acid, can break down fat cells on contact, allowing for the isolated decrease of a fat pocket. Kybella is the only FDA-approved injectable deoxycholic acid that can be used to effectively decrease a double chin.
Red Light Therapy
One of the most recent FDA-approved non-surgical fat reduction treatments uses red light therapy to lower the volume of subcutaneous fat cells. Instead of eliminating or killing fat cells, photonic lypolysis, often known as red light therapy, uses a customized lamp to deliver precise wavelengths of light through the skin. This light causes certain fat cells to open up and release some of their contents, allowing them to shrink in size.
Because the mechanisms of non-surgical fat reduction treatments differ greatly, they can be conducted by a medical aesthetician, licensed nurse, or cosmetic surgeon. A certified, trained aesthetician working under medical supervision can safely administer entirely non-invasive treatments (such as CoolSculpting or laser lipo). Injectable fat reduction procedures, such as Kybella, involve sophisticated anatomy knowledge and should only be administered by a competent cosmetic surgeon or practitioner with equivalent training and expertise.