Reverse Hip Raise With Exercise Ball
This low-impact exercise is easy on your hips and a simple way to start toning your back.
Eating For A Flatter Belly
To lose the lower belly pouch, your focus should be on clean, unprocessed foods. Eliminate all sugar, especially the type you drink in the form of soda, energy drinks and fancy coffees. Treats, including ice cream, candy and cookies also need to go. Skip the highly refined grains such as most breakfast cereals, white pasta, hamburger buns and pizza. Instead, opt for small servings of whole grains such as brown rice or quinoa.
The majority of your meals should be made up of lean proteins — think flank steak, tofu, white fish or skinless poultry. Fresh vegetables, especially green, watery vegetables, provide you with enough fiber to help you stay full, while also providing valuable phytonutrients. To replace processed snack foods, have fresh fruit, 1/2 to 1 ounce of nuts and plain yogurt.
How Do You Measure Whether You’re Losing Belly Fat
There are a number of ways to see if your body is changing in the way you’re working towards but some aren’t as reliable as others.
‘Remember that scales dont take into account muscle mass so the best way to check your progress is by taking pictures,’ explains Belalij. ‘Take them in the morning under the same lighting and compare your physique each week. If you check your belly in the mirror every day, chances are you wont notice any differences, which could be disheartening.’If you do prefer to go by numbers, invest in a set of smart scales but only weigh yourself once a week.
Other options include using a tape measure to check your waist size and picking a favourite pair of jeans, trousers or a dress and gauging any differences in the way they fit. Callipers are far less reliable and can be prone to human error.
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A Final Note On The Best Way To Lose Belly Fat
Okay, so we’ve given you the good stuff when it comes to learning the best way to lose belly fat and belly fat exercises to add in to your routine. Basically everything you need to know about how to lose stomach fat.
The one takeaway we hope you leave with, though, is that for all of the ways to lose belly fat, the way you speak to and view yourself is the most important thing in all of this. Whether you do or do not want to lose stomach fat, you are still worthy of love and respect from yourself. If you feel that the only thing you can focus on is trying to lose fat fast or entering into any unhelpful and unhealthy habits, take a step back and reassess. Focus on small things like watching your stress, sleeping well or choosing nutrient-dense foods. Small, attainable goals add up to very big wins don’t lose sight of that.
*Women’s Health Naked Survey 2018
What Causes Lower Belly Pooch
- Poor Diet
No surprise! Poor diet is the number one reason more than 59% of adults in the US have belly fat .
Consuming too many processed foods and not enough vegetables and fruits affects your body functions. This leads to slow metabolism and chronic inflammation in the body. Chronic inflammation, in turn, induces fat accumulation in the belly region , .
- Too Much Alcohol
There goes your weekend out the window! Kidding. Limited alcohol consumption is fine. Things go downhill when you consume more than 60 mL of alcohol every day.
Alcohol causes dehydration . Dehydration causes inflammation and inflammation-induced weight gain. Alcohol also gets stored as fat in the body if you dont drink enough water and workout regularly.
- Lack Of Exercise
Exercising is the best way to shed fat and feel great. Leading a comfortable, sedentary life might seem easy, but its not recommended.
To keep your body healthy and active, you have to exercise every day. Your circulation, metabolism, digestion, sleep, and brain function will improve 10 fold. The ultimate result reduced stress and chronic inflammation.
With practice, you can be calm and think of a real solution instead of getting stressed about issues. Stress increases the chances of accumulating fat in the lower belly region. The trigger is the same inflammation.
You can toss away jeans but not your genes. If you are stuck with genes that add to your belly fat problem, we feel you.
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Don’t Let Diets Take Over
If you find every spare second is given over to thinking about calories, plans and cutting, then maybe the best thing you can do is to take a break from dieting. Research by the University of Tasmania revealed that people who broke from their diet every two weeks and aimed to just keep their weight stable during that period lost more weight and gained less back when their diets had finished.
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You’re Expecting A Quick Fix
Dr Luke explains that it’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. “But be realistic,” he encourages. “You won’t see results overnight. Your brain’s wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits up to 12 weeks. Stick with it for at least eight weeks and you should notice a change.”
Emily agrees, further emphasising that progress takes time. Disappointed that your progress looks a little different to someone else’s? Remember, one of the biggest misconceptions when trying to lose lower stomach fat is that a flat stomach, or ab definition of any kind, looks the same on everyone.
“Major spoiler they don’t! Id try to avoid chasing the perfect set of abs and instead focus on striving towards a strong core whatever that looks and feels like for you. Remember, even if we all trained the same, we wouldnt all look the same,” she points out.
Visceral Fat More Of A Health Concern Than Subcutaneous Fat
Though the term might sound dated, “middle-age spread” is a greater concern than ever. As people go through their middle years, their proportion of fat to body weight tends to increase more so in women than men. Extra pounds tend to park themselves around the midsection.
At one time, we might have accepted these changes as an inevitable fact of aging. But we’ve now been put on notice that as our waistlines grow, so do our health risks. Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.
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The Final Word On Stubborn Fat
You cant get rid of the fat on your lower stomach, thighs, or butt by trying to target those areas with exercise.
Instead, to properly deal with any areas of stubborn fat, you are better off focusing on a combination of diet and fasted training and possibly adding in supplements like yohimbine to really maximize your results.
Fill Your Plate With Nutrient
The quickest way to lose that tummy fat is to think about the amount of food intake and the type of food.
A great way to add high amounts of nutrient-dense foods is to increase veggies and real foods significantly.
The increase in veggies creates a balanced diet, increasing micronutrients and macronutrients.
All vegetables have a combination of micronutrients such as vitamins, minerals, and phytochemicals.
Phytochemicals are made by plants to fight off fungi, bacteria, and viruses. Because there still needs to be more research on its benefits to humans it is typically not recommended to buy as supplements.
You add carbohydrates in simple and complex forms, this type of carb intake in moderation is the way to increase nutrient-dense foods.
These provide energy for the body to function and energy for the brain to think.
With some lean meats like chicken breast, lean beef, and some fatty fish.
You add nutrients that help with tissue repair and the feeling of fullness. You are well on your way to a healthy weight and a lower belly.
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How To Get Rid Of Stubborn Fat
Getting rid of stubborn fat isnt easy.
To be honest, if youre a guy, you arent going to be as lean as you might like around your lower stomach until you get to 8% body fat or less, and if youre a woman, you likely need to stay under 20% body fat to see a reduction in the stubborn fat areas.
In my experience, this is when you really start noticing a significant visual reduction in fat in traditionally stubborn areas like your lower stomach, love handles, thighs, and butt.
Now this isnt easy to do, and may not be something that you want to maintain all the time, but it can be done with the right strategies.
Here are the 3 best fat burning tactics that I would suggest looking into.
Three Ways To Reduce Belly Fat
How can I lose belly fat? pulls up over two million hits on Google. Its a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as belly fat.
Whether youre overweight or not, carrying more fat around your belly is linked to a number of serious health problems, such as:
- heart and circulatory problems
While anyone can have this type of deep visceral fat around their inner organs, its important that you make some changes to get your body into a healthier place.
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Tactic #: Supplement With Yohimbine
Finally, there are certain supplements that have been shown to help reduce fat from your lower stomach and other stubborn areas.
One of the most effective of these is yohimbine, which studies have shown is particularly effective at targeting stubborn fat.
However, in order for it to be effective, you need to take yohimbine in a fasted state. This is because insulin actually inhibits yohimbine from working properly.
Also, I should note that yohimbine has been shown to increase blood pressure, so if you suffer from high blood pressure then you should probably avoid taking it.
In terms of specific brands, I would recommend Primaforce Yohimbine,
How To Get Rid Of Back Fat
To get rid of fat deposits on your back, youll need to start by creating a caloric deficit. That means that youll need to burn more calories than you consume.
Adding high-intensity interval exercise to your routine, along with working out these specific muscles, will start to give you the results that youre looking for.
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You’re Not Getting Enough Sleep
From scrolling through social media to having a late-night coffee, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended seven to nine hours of sleep each night can affect weight loss, explains Dr Luke.
“When we’re lacking in sleep, our bodys hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we dont get enough sleep, our ghrelin levels rise, and our leptin levels drop. This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off,” he continues.
Try To Limit Your Stress
Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.
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The Different Types Of Belly Fat
Not all fat is created equal. Excess timber around the waist hurts your health in a way that subcutaneous fat the soft layer of chub that sits directly under the skin doesnt. Belly fat is stored in your abdominal cavity, and shares space with important organs like the liver, stomach, kidneys and intestines.
Belly fat is metabolically active, which means its basically an organ in itself but not one youd want to donate.
It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function and sending your cortisol levels responsible for stress through the roof. No surprise then, that its associated with an increased risk of type 2 diabetes, heart disease and certain types of cancer.
So far, so tragic. There is, however, some good news. Belly fat may be the most dangerous type of body fat, but since its buried deep within your body, its also the easiest to get rid of. But before we talk about that, its worth identifying the causes of belly fat. After all, its far better to not put the weight on in the first place.
Foods To Reduce If You’re Trying To Lose Belly Fat
Notice we said reduce, though, not remove. It’s really important to avoid unnecessarily cutting out entire food groups. ‘This will lead to a restrictive diet that is unsustainable and likely cause a yo-yo effect with weight loss and regaining,’ explains Catherine Rabess, dietitian and NHS dietetic manager. ‘Don’t demonise your food or view meals like good or bad or cheat days or treats as this could develop into an unhealthy relationship with food.’
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