How To Get Rid Of Small Fat Pouch In The Front Of The Lower Abs
No magical solution exists to address the small pouch of fat at the front of your lower abs. When you’re dieting, you can’t point to an area and simply will it to disappear. Your body loses weight in a pattern determined by genetics and hormones. The pouch is extra fat, just like any other excess fat that’s deposited elsewhere on your body. To lose that pouch, a diet and exercise plan that focuses on reducing your overall body fat will help it shrink.
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Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!
Exercises To Engage Your Lower Abs
If you ask just about anybody who has worked out for a long time theyll tell you in a heartbeat there are certain exercises you can do that youll feel more in your lower abs.
Many bodybuilders who spend day in and day out trying to achieve the perfect physique know youre able to target your lower abdominals.
There are even some studies coming out proving youre able to target certain regions of one muscle with certain exercises.
This study found some exercises had more activity in the upper abs versus the lower abdominals.
The researchers found that crunches activated more the upper abs while posterior pelvic tilts would activate more of the lower abs.
In this study by the University of Nebraska Medical Center researchers found support for the concept you can target different regions of the abdominal muscles with specific exercises.
The researchers in this study found this evidence to be in contradiction of what many so-called experts have been saying that you cant target specific regions of a muscle group.
And in this study researchers found changes in body position exercise intensity would create different demands on different portions of the rectus abdominis muscle.
Here too is a more recent study from 2017 found exercises activated more in differing regions of the rectus abdominis.
So the science is starting to catch up proving its at the very least quite possible you can target your lower ab region.
Do What You Can To Reduce Stress Levels
“If you are working out consistently, eating healthy and still not losing the belly fat, I suggest having your hormones checked,” Tucker suggests. “Too much cortisol can be a result of adrenal fatigue and can cause weight gain and bloat around the lower belly.”
If the belly fat is the result of a hormone imbalance, you’ll also want to prioritize adding stress reduction activities into your day. “Try incorporating a daily meditation practice or yin yoga and limiting time on devices to reduce stress and calm your nervous system”.
- How can I flatten my lower stomach in a week?
For those looking to decrease their body fat percentage, the American Council of Exercise recommends losing no more than 1 percent of your body fat per month.
If you have minimal body fat, trainer Anna Victoria told us that you can expect to see some improvements if you reduce bloating. You can do this by eating whole, natural foods. In this situation, you’ll likely see an increase in definitionbut not exactly shredded abs.
- What is the cause of lower stomach fat?
As stated above, hormones, fitness level, diet, and stress all play a part in lower belly fat. Additionally, genetics and heredity are a factorsome people simply store more fat in their stomachs than others, regardless of diet and lifestyle.
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011 2011:868305.
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Move Your Body Everyday In Any Way You Can
Daily movement is not only healthy, but typically makes you feel better, too. Make sure to move your body in some shape or form every single day, and remember that this exercise doesn’t necessarily require a trip to the gym. It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. “If you’re looking to burn more calories than you consume, you need to get yourself moving at least once a day,” Pelc Graca says.
Eat The Right Type Of Fats
Contrary to popular belief, fats do not make you overweight or fat. What makes you fat is consuming junk food and not working out regularly.
If you want to know how to get rid of a hanging belly, then you need to avoid any kind of trans fats which include fried foods, margarine, cookies, and baked foods. Also, limit your consumption of saturated fats such as lard, palm oil, shortening, and full-fat dairy.
The kind of fats that you need to consume is unsaturated fats such as nuts, fish, oils, nut oil, seed oil, and avocado. Especially for men who do lower belly fat workouts, fish oil is extremely helpful, because enough fish oil increases testosterone levels. This ultimately helps you lose weight and build more muscles.
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Pockets Of Fat With Skin Laxity Or Muscle Laxity
rounds out the list of procedures to remove stubborn pockets of abdominal fat. The most invasive of options, tummy tuck surgery , can result in a leaner, firmer, and more youthful abdominal contour. Commonly performed after pregnancy has left its literal marks on the body, tummy tuck surgery not only removes the stomach pooches, but it can also tighten the weakened abdominal muscles and loose skin while removing excess fat. Depending on the area of the fat pockets and the extent of skin or muscle laxity, you may be a candidate for the less-invasive mini tummy tuck, which only focuses on the lower abdomen.
Stop Adding Sweeteners To Your Food And Drinks
While many people turn to artificial sweeteners in a misguided attempt to whittle their waistlines, those fake sugars are likely to have the opposite effect. According to Yale researchers, artificial sweeteners are actually linked with an increased risk of abdominal obesity and weight gain, possibly because they can trigger cravings for the real stuff and spike insulin levels in a similar fashion to real sugar.
RELATED: No-sugar-added recipes youll actually look forward to eating.
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What Is The Difference Between Diastasis Recti And Mommy Belly
Diastasis recti is simply the condition that develops when your abdominal muscles separate along the midline.
So, diastasis recti is present in ALL women who have a mommy pooch.
But with that said
Not every woman with diastasis recti will have a bulge. It all depends on your anatomy and the degree of abdominal separation.
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Tighten The Loose Saggy Lower Belly Skin
If the skin on your lower belly is flappy and loose after losing a lot of weight then there are some natural solutions you can use to tighten it back up. Now your skin is the biggest organ on your entire body and its biggest protein is collagen .
Collagen is like the structural support for your skin. It holds everything together nice and tight. Without collagen, your skin will slowly lose its firmness and strength . As we age our collagen production naturally goes down which is why we start to get more wrinkles, saggy skin, and age spots .
If youve been overweight for a long time then your collagen fibers were most likely damaged. This is why your lower belly is remaining loose and saggy. Your skin has lost its ability to snap back and retract. This is why losing the weight when youre younger gives you better results with losing the belly overhang.
But the good news is studies have found supplementing with collagen is very effective for improving skin elasticity . Taking collagen will help to plump and perk back up your loose saggy skin making it appear smoother and tighter .
I use and recommend Ageless Collagen since it contains all 5 of the right types of collagen you need for maximal results. I just toss a scoop in my daily protein shake and cant even taste that its in there.
Lose Weight With Friends
If you struggle to lose weight on your own, consider making it a team effort. According to a study published in the journal Obesity during a 12-week, team-based weight loss competition, getting encouragement from teammate increased the odds of achieving clinically significant weight loss by 20%.
“In our study, weight loss clearly clustered within teams, which suggests that teammates influenced each other, perhaps by providing accountability, setting expectations of weight loss and providing encouragement and support.”
Keep Your Stress Situation In Check
Stress, like that which happens as a result of sleep deprivation, might mess with your weight. Unchecked tension or anxiety can drive you to eat more, especially when it comes to high calorie comfort foods.
Research also shows that high levels of the stress hormone cortisol may encourage your body to store fat around your middle. Warne JP. . Shaping the stress response: Interplay of palatable food choices, glucocorticoids, insulin and abdominal obesity.
Your plan: Seek out stress management techniques that work for your lifestyle.
If you dont have an hour to meditate or do yoga, thats totally fine. There are plenty of short-term, effective strategies for feeling calmer, such as journaling, connecting with friends, or just watching a funny YouTube video.
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Food To Avoid While On The Losing Fat Plan
In order to lose fat in the pouch groin area, it is important to avoid foods that trigger your bodys metabolism or immune system.
It is thus recommended to avoid food that can cause inflammation or any other adverse effect on the body. In particular, you must ignore high in trans and saturated food with bad carbs.
Eat healthy and fresh food instead of junk food to keep your digestive system healthy and maintain a healthy nutritional balance.
If youre trying to lose weight in the groin and private area, avoid the following food categories:
- Carbonated and sugary beverages
- Alcoholic drinks
Scientific Reasons For Belly Fat
We all know that eating too much and moving too little is the foundation upon which flab is built. But theres more to the belly fat equation than calories in and calories out. Certain stressors, for example, will see you scaling your belt notches with very little effort. Heres what you should look out for.
What Causes Belly Fat And Why Is Stomach Fat So Stubborn
When talking to people about weight loss, they usually associate it with fat loss. If you ask people which area they would like to focus their fat loss on, most would tell you they’d like to lose belly fat. Fat loss in this area can be tough. In fact, belly fat loss occurs at a slower rate than other body fat. There are a number of factors that contribute to this.
Dubbed the spare tire, love handles or muffin top, stubborn belly fat is anything but cute. Youll likely see magazines and websites littered with tips to lose belly fat, but its smart to understand why its there in the first place. Heres how it takes up residence on your valuable bodys real estate:
For one, there are more fat cells in the belly and they don’t respond to lipolysis as easily as fat cells in other areas of the body. The primary reason for this is the type of receptors found in belly fat cells. Fat cells contain 2 types of receptors alpha and beta receptors. Basically, alpha receptors slow lipolysis down and beta receptors trigger lipolysis. Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat.
So, if you’re looking to lose belly fat, you may need a little extra help. Read on to learn how we help with belly fat loss.
Limit Added Sugars And Refined Carbs
Its true, you cant out-exercise a bad diet. And you may not want to hear it, but limiting or better yet eliminating added sugars and refined carbohydrates is key to hitting your weight loss goals, including decreasing belly fat.
Added sugars like those in soda, juice, cookies, muffins, processed meals, and candy are the enemy.
Added sugars increase your hunger and desire for more sugar, neither of which make weight loss easier. Also, drinking a lot of sugary beverages is linked to an increased amount of visceral fat, a kind of deep belly fat associated with conditions like diabetes and heart disease.
Refined carbohydrates are typically found in processed, packaged foods like frozen pizza or food made with white flour like pasta and bagels. These carbs act just like added sugar in your body.
Refined carbs release glucose into your bloodstream much faster than complex carbs like quinoa, sweet potatoes, and whole grains. This results in blood sugar spikes, which lead to crashes that can trigger hunger and cravings for more high-carb foods.
Refined carbohydrate foods also usually lack essential nutrients and can be considered empty calories.
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How Can I Reduce My Tummy In 15 Days
5 simple tricks to lose weight in just 15 days Drink Water- Start your day with lukewarm or lime water. Walk Walk after every meal to keep your body away from accumulating fat. Eat small Losing weight is not synonymous with not eating at all. Cook yourself The more beautiful the presentation of food, the tastier it feels.More itemsAug 13, 2018
There Are Typically 4 Reasons We Would Have A Lower Belly Pooch:
Lower Belly Pooch Cause #1: Belly FatIf FAT is truly the issue here, then you cant spot reduce the area. You have to instead lower over all body fat. This is done through creating intensity in training and eating the right foods. For more help on this topic go HERE
Lower Belly Pooch Cause #2: Bloating / Water RetentionBloating and water retention can come from a number of things a high processed food diet, artificial sweeteners , allergens in your diet, lactose in dairy and wheat or gluten products. Thats why its important to keep a food diary know your body and what it can and cant handle. Water retention can be caused by hormones, especially for women at different times of the month. You need to DRINK MORE WATER to lose water.
Lower Belly Pooch Cause #3: Extra SkinWhen people lose weight drastically or fast, your skin doesnt necessarily catch up. Or when you have a baby, you cant just reverse your skin to the way it looked like before, but you can change the appearance of the area by losing overall body fat and develop muscles in that area.
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Diet To Get Rid Of Excess Belly Fat
Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.
Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. Theyve been linked to blood sugar instability and inflammation in the digestive tract.
Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for longer and contain many nutrients. These include:
Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:
- hard-boiled eggs
- beans and legumes
- nuts and seeds
Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.
Dont Forget About Strength Training
Now, we dont want you to forego strength training completely. After all, increasing muscle mass does burn more calories.
Plus, you want to maintain what muscle you do have and not lose it during the weight loss process.
Just like you cant spot reduce fat, you cant tell your body when to burn fat and when to burn muscle. Wouldnt it be great if we could? We would all have the perfect body in no time.
One of the great things about strength training is that it helps you burn fat even after youre done exercising.
Lifting weights is considered anaerobic exercise and increases the excess post-exercise oxygen consumption . This afterburn effect can help in both HIIT and strength training by burning more calories with less work.
Aim to get two to three days of strength training in. Alternate with your HIIT days and make sure you get at least one full rest day to recover and recharge.
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Lower Your Calorie Intake
You cant lose belly overhang unless you maintain a calorie deficit. If you dont know the number of calories you consume in a day, start tracking your calories.
Now, dont be discouraged if you think tracking calories is too hectic. You only need to do it for a few weeks until you learn to estimate calories. Once you know the calorie content of the foods you eat regularly, youll be able to track your total daily intake with ease.
Start with a deficit of 500 calories. If youre not losing, increase your deficit by 100-200 calories after every 7 days, until you start losing weight.