How to Get Rid of Belly Fat Rolls? 14 Effective Tips to Make Them Vanish

Heather Campbell
 min read

How to get rid of belly fat rolls? It is possible to lose them, so don't fret too much.

How to get rid of belly fat rolls? 14 Effective tips to make them vanish

Do you also have that little bulge that spills out of your pants in an unsightly way? Or that bulge just below the skirt, depending on waist height?

As a general rule, anyone with belly rolls wants to get rid of them. You can use technology, start swimming, burn fat through cardio, jump on a trampoline, eat properly and slowly, keep hydrated, get a massage, breathe properly, do ab exercises, planking, or just change your underwear. 

It can appear after one or more pregnancies, at the arrival of menopause, or simply following a lousy sedentary lifestyle.

But don't panic! It is possible to lose one's bulges with a minimum of goodwill and by adopting some good habits.

Take some time to explore your options with these 14 tips to say goodbye to your little bulges.

How to get rid of belly fat rolls? 14 tips to lose your bulges

Use technology

2 Bananas Next To A Smartphone With Smartphone Application That Helps Track And Count Calories Perfect Tool To Track Calorie Intake

If you're not motivated to work out, but you seem to have no trouble exercising your ten fingers on your smartphone, this tip is for you!

Indeed, there are now all kinds of slimming applications to download directly on your smartphone or tablet.

Some "personal training" type applications are aimed at all types of people. Some are paid, others are free, and there is something for every taste and level!

You'll find applications for running, abdominal exercises, Pilates, and applications for counting your calories.

Start swimming

To create the perfect shape for your buttocks, you don't need to do laps for hours on end. Instead, adopt a technique that emphasizes the intensity of the effort rather than the duration.

For about 10 feet, swim fast and give it your all, then recover at the edge of the pool, if necessary use the pool ladder to hold yourself up or to sit on for a little break. The recovery time should not exceed the duration of the effort itself.

Do your lengths in backstroke or with the thigh board. Favor the breaststroke for the arms and inner thighs and the freestyle for the glutes and abdominal muscles.

If you tend to overextend your shoulders when exercising, keep the board in your hands and work only with your lower limbs.

Tip: And if you're embarrassed to swim because of your body, we encourage you to focus more on embracing body positivity!

Get into cardio

Drawing Showing 5 Stages Of A Burpee Exercise Perfect For Toning Abdominals Thighs And Glutes And Suitable As A Cardio Exercise

To burn calories and lose fat, you have to sweat! For this, it is good to focus on intense efforts in intervals (but beginners can start with walking to lose weight and burn fat).

For example, we choose a cardio exercise that works the same movement 10 to 12 times, at very high intensity, for about 30 seconds, with only 15 seconds of recovery between each effort!

Burpees are a perfect movement to strengthen the glutes and the abdominal belt and thighs.

Standing, we squat down, put our hands on the ground and throw our legs back. At first, do 7 burpees per 30-second session, then increase by one every 10 days.

Tip: If you do a push-up once you're down there, you will consume even more calories and strengthen the triceps simultaneously.

Jump on a trampoline

Currently very popular, the mini-trampoline or "rebounding" is a fun and formidable practice to tone up your figure.

This fitness accessory allows you to jump up and down repeatedly with bent or straight legs while contracting the buttocks, thighs, abdominals, and perineum.

This is an ideal trampoline exercise to burn calories while returning to childhood!

Take time to eat and chew

Plate With Words Enjoy Slowly On With Napkin And Fork And Knife Next It Important To Chew Sufficiently For Better Digestion And Feeling Satiated

Eating in front of your screen or in between emails at the office is terrible for your stomach.

If you tend to have a bloated, distended belly after fast food, take your time eating, chewing slowly, and taking a break between the main course and dessert.

Chewing each mouthful allows you to digest better but also to feel satiety.

Hydrate and sleep well

To take care of yourself, there is nothing like these two essential elements:

  1. Good hydration (at least half a gallon of water per day), and
  2. Excellent sleep hygiene.

In fact, when resting, the skin doubles the regeneration of new cells during the night.

Eat well

Eating on the run and especially in a hurry is the best enemy of a flat stomach!

Take the time to eat and chew slowly and focus on a whole list of beneficial foods for a fat-free belly. Choose figs, bananas, apricots, wheat bran, asparagus, etc.

Avoid eating too much fat, too much sugar, and too much salt, and avoid alcoholic and carbonated beverages.

Get a massage

Massage Therapist Giving Abdominal Massage To Female Patient With Constipation Problems

Bloating, heavy belly, intestinal knots, or constipation disorders... Our belly is our second brain, the receptacle of stress and tension that we accumulate, and it also reflects our emotions.

Massage seems to be an essential technique because it relieves intestinal disorders and releases emotional blockages often concentrated in this area.

It touches specific points and follows energetic paths in our body, which relaxes these knots, deflates the stomach, and improves the functioning of the vital components of the stomach.

Breathe with your abdomen

One of the secrets to a flat stomach is abdominal breathing. This original breathing mobilizes all the muscles of the abdominal strap and ensures a smooth transit.

To begin with, we adopt a few minutes of deep breathing exercises every day.

Then, progressively, throughout several micro-sessions during the day, we integrate this excellent way of breathing.

Get moving

Sketch Titled Elevator To Success Of Elevator That Is Out Of Order With Sign Next To Please Take The Stairs Conceptual Representation Of Moving Daily

To get rid of your bulges, it is also essential to find a physical or sports activity that you will enjoy doing to maintain the habit more easily.

Regular physical activity reduces the risk of being overweight or obese and promotes a good intestinal transit.

If you don't have time to practice a sport, you can walk, climb the stairs, cycle or jog.

In short, we try to move at least 30 minutes every day without exception!

Eliminate back fat with a floor mat

Those little folds under the plus-size bra, we hate them! And to eliminate them, the floor mat can be a real ally.

There are exercises to do on the floor when you want to work your lumbar vertebrae. Here are some of them:

  • Lying on your stomach, place your palms on the back of your neck and raise your torso, then return to the initial position, repeat 20 times.
  • The variation consists in doing the same movement but to the side, 15 times to the left, and then 15 times to the right.
  • Last example: on all fours on the mat, arch your back towards the ceiling and then dig it down towards the floor. Breathe in and breathe out. Repeat 15 times.

Plank for salvation

Smiling Afro American Woman Planking On A Mat In The Living Room To Fight Her Love Handles

The plank exercise is an easy technique that requires no equipment that can be practiced daily at home, and that quickly shows results on fat rolls and love handles.

Rest your forearms on the ground and keep the body perfectly straight while resting on the tip of the feet. The goal is to last as long as possible to get rid of abdominal fat and gradually build a flat stomach and gradually build ripped abs.

To avoid injuring the cervicals or the lumbar vertebrae, be careful not to bruise the kidneys or raise the head. Always remember to breathe well while holding the position.

Freeze your fat

Drawing Displaying Technique Of Coolsculpting And Cryolipolysis In Which Abdominal Fat Is Crystallized

Even after adjusting your diet and practicing regular physical activity, you still can't get rid of your fat? Before thinking about and going through plastic surgery, try "CoolSculpting."

This method allows the bulge to be both frozen and aspirated. The cold, coupled with the pressure of the suction, causes crystallization of the fat.

By the cold, the skin is anesthetized, but don't panic; you don't feel any pain throughout the session.

The only drawback of this method is that the results are not immediately visible. It will take about 3 months to say goodbye to your love handles.

The breeches that work

Cosmetotextile does not have as many followers as it deserves, particularly because the latest models are increasingly feminine and invisible.

These clever underwear offer tempting promises such as a reduced waistline, erased superfluous curves, flawless skin texture, etc.

Good to know: cosmetotextile is a technology that, as its name indicates, combines cosmetic care and textile products.

Worn daily and during sports sessions, these clothes guarantee visible results in just a few weeks.

How to get rid of belly fat rolls? Conclusion

Man And Woman Sitting Together On Edge Of Bed Holding Their Belly Fat Roll With Both Hands

If you adopt good healthy lifestyle habits, a good heart-healthy diet, and regular physical activity, it is possible to get rid of your bulges!

The only solution to having a flat stomach is to have a good lifestyle. Some extra help will then be even more effective!

In any case, stay patient because there are no magic quick fixes to get rid of belly fat! This does take a lot of time, energy and discipline!

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More