How To Get Rid Of Hanging Belly Fat
Need to know how to get rid of a hanging belly? If you have the dreaded belly overhang then Im going to show you exactly what you need to do to get rid of it. A big problem with the apron stomach overhang is it can still stay really bad even after youve lost a lot of weight. You could even slim down the pooch itself making it smaller but itll still hang down.
This dreaded apron belly can run in your family and you can get it even if youve never had any children. Women can get this hanging belly fat after pregnancy or a c-section . Sometimes the belly can hang so low that youll feel gross every time you look in the mirror.
But the good news is you dont have to go through surgery to get rid of it. There is hope even if your belly flap is hanging low. Even if youre already at your goal weight you can still have this saggy lower abdomen.
Even making progress with weight loss wont be enough to lose this mothers apron. This can be very frustrating and demoralizing to see the weight falling off everywhere else on your body except your loose belly flap. And itll end up ruining your enjoyment of weight loss that you should normally be proud of.
Now lets get into the root cause of this hanging belly and what you need to do to get rid of it.
Can You Get Rid Of Fat Rolls
If your home tests reveal that you carry too much belly fat, you should still get it checked by your doctor. Your doctor can confirm your results and also talk to you about how your health history affects your risk for disease.
Keep in mind that exercise alone is not likely to make a big difference in your belly fat. Exercise helps your body to burn more calories all day long. The extra calories you burn might help you reach the calorie deficit needed for weight loss, but you can’t spot reduce.
You can’t do sit-ups and hope that only your waistline will get smaller.
Try Adding More Strength Training To Your Workouts
A daily run or spin class is great for your heart, but cardio workouts alone won’t do much for your waist. “You need to do a combination of weights and cardiovascular training,” Sangeeta Kashyap, MD, an endocrinologist at Cleveland Clinic, tells Health. Strength training increases muscle mass, which sets your body up to burn more fat.
“Muscle burns more calories than fat, and therefore you naturally burn more calories throughout the day by having more muscle,” Kate Patton, RD, a registered dietitian at Cleveland Clinic, tells Health. Patton recommends 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise a week.
Dr. Cheskin also agrees strength training is the way to go, as it builds muscle. “When you build muscle, you tend to replace fat with that muscle,” he says.
You May Like: What To Do To Get Rid Of Bloated Stomach
What Can You Eat
Each volunteer was encouraged to measure portions based on the size of their hands.
Aim for a daily intake of:
- Three fist-sized servings of carbs
- Two palm-sized servings of lean protein
- Two cupped handfuls of vegetables or salad
- Two fist-sized servings of fruit
- Two servings of fat or oil covering the tip of your thumb.
You can also have 200ml/ pint of milk, or two 125g pots of natural or low-calorie yoghurt.
Generally, you can eat your usual foods, so long as you reduce the portion size. Avoid or limit sugary and high-fat foods, such as fast foods.
The speed of waist reduction varies from person to person, so even if you reduce your calorie intake by the suggested amount, your results may differ.
As time passes you will lose weight and youll need to recalculate your calorie requirement. At your new weight youll find your daily requirement has dropped. So you need to drop again to keep 500 calories below your daily requirement. By recalculating you will keep losing 1lb a week.
Also Check: What Does Probiotics Do For Your Stomach
Cook At Home As Much As You Can
When dining out you rarely know exactly what ingredients are included in your meals, but cooking at home brings you a lot more control over what you eat. If you’re trying to eat a healthier diet to reduce fat, cooking at home is a big help. Another great part of eating at home? You’ll most likely save a bunch of money, too.
Read Also: Why Does My Stomach Sweat So Much
Simple Ways To Lose Belly Fat Based On Science
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.
Losing abdominal fat, or belly fat, is a common weight loss goal.
Abdominal fat is a particularly harmful type. Research suggests strong links with diseases like type 2 diabetes and heart disease .
For this reason, losing this fat can have significant benefits for your health and well-being.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches in men and 35 inches in women are known as abdominal obesity .
Certain weight loss strategies can target the fat in the belly area more than other areas of the body.
Here are 6 evidence-based ways to lose belly fat.
Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health .
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (
9 ).
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages .
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
Don’t Miss: Why Is My Stomach Distended And Bloated
Healthy Habits: Belly Fat Exercise Plan
Regular exercise is key to a steady weight loss and losing excess belly fat. The following are effective weight loss strategies.
- Aerobic exercise/ cardio: A vigorous exercise like a cardio workout, is any physical activity that gets your heart rate up. Its a great way to increase your calorie burn and lose weight. Whether its a jog, long run, 30-minutes on a treadmill, or short-distance sprint, adding a calorie-burning cardio workout can help you reach your weight loss goal.
- Strength training: Strength training, like squats or intervals, is a great way to build muscle and increase your metabolic rate. If you havent already started, add strength training to your exercise plan to reduce your fat storage and drop the extra pounds. The best thing is to add muscle mass.
- Abdominal exercises: To flatten your tummy, its also essential to work and train all of your core muscles, particularly your obliques and abdominal muscles. Include core exercises such as the plank, side plank, crunches, bicycle crunch, and other abdominal exercises that hit your abs and love handles. Taking your ab workout to the next level by muscle building in the torso will ignite your bodys ability to burn fat all over. Try adding a medicine ball or crunches on an incline to get more body part muscle tissue and flat abs.
- Consult a personal trainer for an effective exercise program.
Which Stomachs For Stomach Weight Loss Are Recommended
Organic oatmeal is a good choice because it is full of fiber and does not inflate you, but creates a feeling of satiety. Yogurt is great for a snack, and you can complement it with honey and fresh seasonal fruit. A big plus is that it helps with digestion and speeds up metabolism. You should avoid yogurt with an extremely low percentage of fat, because it promotes bloating always drink regular probiotic yogurt.
The fruit acids contained in walnuts, avocados, various seeds and dark dark chocolate are extremely healthy and you can eat them every day. Green tea is an antioxidant that is great for the health of the whole organism and helps the fat from the stomach to melt faster. It affects the regulation of blood sugar, and is an excellent diuretic.
Cucumber is also an excellent food that helps expel excess fluid from the body. Eat it with the rind, because the rind stimulates the body to digest and contributes to the rapid removal of excess fat and fat from the stomach.
Sweet snacks you can afford every day:
- a bowl of berries,
- pear or peach without peel,
- one fig,
- 3-4 smaller cubes of darker chocolate,
- a glass of squeezed fresh seasonal fruit juice,
- integral biscuit with fruit,
Salty snacks that you can afford every day:
- two medium slices of ham and one fresh cherry tomato,
- a cup of plain yogurt,
- one handful of stone fruit. Kate Adams before and after
You May Like: What To Do If Your Stomach Hurts Really Bad
Your Hormones Are Out Of Whack
Did you know hormones play a role in fat distribution? A reduction in estrogen for women and testosterone for men, particularly as we age, can trigger the redistribution of fat to the stomach, Clarissa explains.
Additionally, certain hormonal imbalances such as PCOS can increase the risk of insulin resistance which can lead to an increased production of fat cells. Eating a diet that is high in refined carbohydrates, sugars and alcohol can increase our insulin levels which promotes fat storage, increase the risk of fatty liver, all resulting in a higher incidence of weight gain around the stomach. If you are concerned about hormonal imbalances, book an appointment to speak to your GP.
Belly Fat: What’s The Best Way To Get Rid Of It
Muffin top, spare tyre, blubber, belly fat, beer belly – a multitude of names but they all mean the same thing. Abdominal fat. And in the summer many turn to quick fixes to get rid of it, writes Saleyha Ahsan.
The problem with belly – or abdominal – fat isn’t just the way it looks on the beach. It could be a sign that your health is at risk.
Belly fat is around our midriff – the subcutaneous fat that we are referring to when we ask if you can pinch more than an inch and also the visceral fat around our organs, like the liver, pancreas and intestines.
Last year I had an MRI scan which showed me the fat I had around my own organs and it was a sobering moment. Fat around our vital organs can lead to adverse health effects.
You May Like: What Foods Flatten Your Stomach Fast
How To Lose The Hanging Belly
Now there are a few reasons why you havent been able to lose the apron belly despite losing weight. The problem is that weight loss isnt going to be enough. The trick is going to be to instead lower your body fat .
When most people lose weight they not only lose fat but they also lose their lean muscle mass . Your muscle is what holds everything in tight so it looks toned. But when you dont have enough muscle on your body then your body fat will also stay or become higher. And without lowering your body fat youll end up never getting rid of this stubborn fat on your belly.
Since you probably have the genes to storing more fat in your stomach then this is going to be the place fat wants to cling on to. Its the first place youre going to gain fat and its the last place youre going to lose it. But if you only lose weight but keep a high body fat then your body is never going to lose this stubborn fat. You have to lower the body fat on your entire body then finally the troublesome belly flap will be gone.
Adding in some abdominal specific exercises will also give you some muscle in your stomach. This will help to improve the toned and tight appearance of your stomach region. You can check out my favorite ab exercises here.
How To Make Lemon Water To Lose Belly Fat
Do you want to know how to make lemon water for a flat belly? Its simple! Just follow these easy steps, and youll be on your way to losing weight in no time.
Lemons are a great source of Vitamin C, which boosts the immune system and helps the body detoxify . They are also high in antioxidants, which can help fight off free radicals that can damage cells .
In addition, lemons contain pectin, a fiber that helps suppress appetite and promote feelings of fullness . So drink up and enjoy all the health benefits that lemon water offers.
But can drinking lemon water help you lose belly fat? Or is it just a myth? Please keep reading to discover how drinking lemon water can make you lose belly fat and how to prepare it.
Target Lower abs, upper abs, and glutes.
How To Do
What Not To Do Do not scrunch your shoulders or curve your lower back too much.
Read Also: How To Remove Excess Fat From Stomach
How Much Belly Fat Do You Have
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there’s a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you’re standing up, and make sure the tape measure is level.
For your health’s sake, you want your waist size to be less than 35 inches if you’re a woman and less than 40 inches if you’re a man.
Having a “pear shape” — bigger hips and thighs — is considered safer than an “apple shape,” which describes a wider waistline.
What were really pointing to with the apple versus pear, Hairston says, “is that, if you have more abdominal fat, its probably an indicator that you have more visceral fat.”
Continued
Include High Intensity Exercise
One way to help decrease overall body fat is to try out a high-intensity exercise like the well-known high-intensity interval training several times a week.
This type of training alternates from intense bursts of movement to lower intensity or rest periods, thus the intervals.
The point is to get your heart rate up during those bursts.
Because youll be burning a lot of calories in the form of energy, youll see lower abdomen flatten and overall body fat percentage goes down as well.
Good examples of HIIT workouts:
- Burpee
- Squat jumps
- Medicine ball slam
Keep in mind that high intensity during workouts can be dangerous, consult with your doctor first before starting this type of fitness routine.
You May Like: What Does Shingles Look Like On Your Stomach
How To Remove Belly Fat Fastest
Having gathered a lot of knowledge and experience during her ten years of work, Kate has designed a unique program that gives more than good results. In the first week, she lost 3 kilograms, and in the next two months, she lost another 12 kilograms of body weight. Find out below how to get rid of belly fat in 7 days by the guide Kate Adams!
The very sight of your stomach can throw you into depression doesnt it, and from the very thought of taking off your swimsuit or bikini, it can make your eyes dark? Dont despair, most ladies feel the same as you, you are certainly not the only one, especially now in the spring, many of us have that torment, which is consequently accompanied by a lack of self-confidence.
With a proper diet and exercise regimen, it is possible to achieve phenomenal results and get rid of belly fat. Kate shared her newly discovered secret only with her friends, and then she founded the now famous club.
The first step to losing weight
- Keep notes of what, when and how much you eat. Also write down your measures so that you can compare them later with the results you have achieved. This may seem completely unnecessary, but these notes will really help you make a plan and see what your weak points are in the implementation of the diet. You need to rest, because cortisol a stress hormone that is released on that occasion, forces our body to store fat deposits on the stomach.
Embrace High Intensity Exercise
One way to target lower belly fat is to engage in high intensity exercise a couple times a week. But keep in mind that high intensity is a relative term and will be different from person to person. “The key is to create intervals for yourself so that you’re getting your heart rate up high several times during your 30- to 40-minute workout,” Pelc Graca says. “This could mean a HIIT workout, a jog to fast run interval workout, a slow walk to brisk walk interval workout, or any other exercise modality you prefer.”
Recommended Reading: What Causes Stomach Pain After Eating