Goodbye, fanny pack: see 5 steps to get a flat stomach before Christmas

It's already September, and with the holiday season approaching, many people are starting to think about getting rid of the dreaded "fanny pack," that stubborn fat that persists in accumulating around the abdomen. Besides the aesthetic discomfort, excess fat around the waist can also pose health risks, such as a greater susceptibility to cardiovascular and metabolic diseases .

But, according to experts, there's still time to adjust your routine and see visible results by Christmas. Nutritionist and Metrópoles columnist Juliana Andrade and personal trainer Vitor Vicente shared five simple and effective strategies for those who want to lose belly fat safely and realistically.

Check out the main recommendations:

1. Train intensely: For Vitor Vicente, the first step is to step out of your comfort zone when training. "Do a workout that challenges you. That's how you maximize your results," he says. According to him, more intense workouts increase calorie expenditure and accelerate fat burning.

2. Adjust your diet – less sugar, more fiber: Juliana Andrade emphasizes the importance of reducing simple sugars, such as those found in sweets, soft drinks, and ultra-processed foods. "These foods promote the accumulation of abdominal fat. Choosing natural versions already makes a difference," she explains.

At the same time, according to the nutritionist, it's essential to increase fiber intake, found in vegetables, seeds, whole grains, and legumes. "They help regulate the bowel, provide satiety, and control fat absorption," adds Juliana.

3. Include weight training in your workouts: Those who think that aerobic exercise alone is the answer are mistaken. "It doesn't have to be traditional weight training, but weight training—even with free weights—helps build muscle mass and intensify fat burning," says Vitor. Hypertrophy-focused workouts are especially effective when combined with proper nutrition.

4. Sleep well and stay hydrated: It may seem secondary, but sleep and hydration make all the difference. "There's no point in training and eating well if you don't sleep well," warns the personal trainer. According to him, adequate rest is essential for muscle recovery and a healthy metabolism.

Juliana emphasizes the importance of drinking water throughout the day. "Hydration reduces fluid retention and improves body function, in addition to helping regulate hunger and satiety."

5. Maintain consistency and moderation: The famous flat belly won't appear overnight, but with consistency, you can notice a difference by Christmas. "Maintaining a balanced and consistent routine is what will bring results. Sometimes it takes a while, but it will come," guarantees Vitor Vicente.

What if you toast at parties? Yes, but in moderation. " Alcohol is high in calories, harms metabolism , and promotes bloating. If you do drink, alternate with water and don't overdo it," advises the nutritionist.

Result with purpose

More than just an aesthetic goal for the end of the year, experts emphasize that taking care of your body is also a way to invest in your health. "Consistent changes, even small ones, can make a difference, not just to your waistline, but to your overall well-being," Juliana concludes.