How To Get Rid Of Lower Belly Fat: 12 Easy Ways To Lose Your Lower Abdomen
How to lose lower belly fat the healthy way!
Getting rid of that lower belly can be a challenge. That belly pooch tends to hang out longer than desired.
Abdominal fat is created just like other body fat.
The higher the calorie intake and limited physical activity, the more fat storage in the belly and other body parts.
Reduce Refined Carbohydrate Intake
Just as you should drink whole milk because it is less processed, you should also reduce refined carbohydrate intake for the same reason. Refined carbs, during processing, are stripped of their bran and germ. The end result is food that is artificially low in fiber and nutrients and high on the glycemic index. When you eat foods with a high glycemic index, your blood sugar levels fluctuate.
Blood sugar levels spiking and crashing increases hunger and calorie consumption. This results in excess belly fat. Contrastingly, when you incorporate more whole grains into your diet, you will lose inches off your belly, lower your BMI and burn overall body fat. Replace processed cereals, white bread, and pasta with whole wheat pasta, whole grain bread, oats, barley, and quinoa.
Clues That Your Stomach Fatis Becoming A Problem
An easy wayto gauge abdominal weight gain is to just pay attention to how your pants fitor the notch on your belt, says Dr. Butsch. If things are tight, then thatmay be an early warning sign of potential health problems.
Waistcircumference correlates to visceral fat. For men, a waist circumferenceapproaching 40 inches indicates increased risk. For women, 35 inches raises ared flag.
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Add Physical Activity To Your Day
Exercise goes hand in hand with nutrition. Daily movement helps make you feel good, clear-minded and help you reach your weight loss goals.
If you are nervous about weight management with a fitness plan, a consult with a personal trainer can help you to identify areas of your body that need help with starting position or correct form, build muscle, increase lean muscle tissue, improve your overall physique.
There really isnt a lower belly fat workout but the following kinds of exercise can help with fat loss are aerobic exercise , strength training, resistance training, HIIT workouts.
Try Curbing Carbs Instead Of Fats
When Johns Hopkins researchers compared the effects on the heart of losingweight through a low-carbohydrate diet versus a low-fat diet for sixmonthseach containing the same amount of caloriesthose on a low-carb dietlost an average of 10 pounds more than those on a low-fat diet28.9 poundsversus 18.7 pounds. An extra benefit of the low-carb diet is that itproduced a higher quality of weight loss, Stewart says. With weight loss,fat is reduced, but there is also often a loss of lean tissue ,which is not desirable. On both diets, there was a loss of about 2 to 3pounds of good lean tissue along with the fat, which means that the fatloss percentage was much higher on the low-carb diet.
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Get Outside To Help Lose Belly Fat
According to Hughes, a lack of sunlight can increase levels of belly fat. Indeed, findings presented at the European Society of Endocrinology annual meeting, revealed that, in women, both total and abdominal fat were associated with lower levels of vitamin D.
In addition to sunlight, vitamin D can be obtained from food and supplements. Check out nutritionist Rob Hobsons guide to overcoming a vitamin D deficiency.
If you’re not sure how to make the most of your time outside why not try this month-long walking for weight loss plan or learn to run for 30 minutes comfortably with a four-week running plan.
Getting Rid Of Lower Stomach Fat
First, throw out the idea that you can spot treat areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.
Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they wont erase fat deposits.
The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.
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How To Get Rid Of Lower Belly Fat
Eating healthy and adopting a good fitness schedule helps you get rid of lower stomach fat and keep it that way. You can also wear a slimming belt to speed up the process of fat burn. We have rounded up the best tricks to lose belly fat for you. Whether you are a woman searching for how to get rid of lower belly fat female or a man looking for how to lose lower belly fat male, we have got you covered with the best ways for shifting belly fat. Stick with us till the end if you want to know how to get rid of a lower belly fat.
Things That Make You Gain Belly Fat
Getting rid of excess belly fat, or abdominal fat, is a common goal for many.
While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently.
The two main types are:
- visceral
- subcutaneous
Visceral refers to fat surrounding the liver and other abdominal organs. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer .
On the other hand, subcutaneous is the layer of fat that sits directly under the skin. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature .
That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (
Here are 11 factors that can contribute to the development of excess belly fat.
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Cardio Routine To Get You Started
It is recommended to get at least 150 minutes of cardio sessions per week, this is an effective way to get you in a routine but also to help your cardiovascular health .
Aerobic exercise can be as simple as walking, walking on a treadmill, a jog, a low-intensity long run, using a jump rope, or any other activity that gets your heart rate up.
Regular cardio workouts will not only help you burn abdominal fat but will also decrease your risk of heart disease.
Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
- Oatmeal
- Barley
- Farro
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
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Avoid White Starches And Sugary Drinks
Soft drinks, white bread, and other refined sugar and carbohydrate products arent doing you any good in your fat loss journey.
These products are considered simple carbohydrates that digest quickly, making your blood sugar spike. Youll feel hungry again, shortly after a meal of simple carbs.
This doesnt mean you cant have bread, pasta, or other grain-based foods . When youre in the mood for a bowl of noodles, look for whole-grain options. They contain more fiber to keep you fuller longer.
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:
- broccoli
- kale
- cauliflower
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.
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Getting Rid Of Belly Fat
So, if you’re trying to get rid of that fat belly, how can you do it? Whether youve accumulated extra belly fat through being neglectful of proper nutrition and exercise, child-bearing or aging, we have a solution to help you lose fat. First, we advise all our clients to adopt a healthy, well-rounded diet. Controlling what you put into your body does more than just help you look good. The benefits of healthy eating include deeper sleep, clear skin, being less prone to infection and disease and healthy bones, muscles and weight.
Second, we encourage our valued clients to exercise in whatever way works best for their situation. Let’s face it, not everyone has the time, energy or desire to get into strength training or committing to doing 50 crunches per day. Daily walks, weekend bike rides, relaxing yoga before bed or fitness classes are all ways weve seen success in our practices. Well be sharing some of our favorite ways to fit in fitness to reduce belly fat soon!
Check Your Body Mass Index
You first need to know where you are, to know where you are going.
The body mass index is one of many tools to measure a persons health.
A formula that takes your height and weight into account and gives a numerical value.
This value places you in categories such as underweight, healthy, overweight, obesity, or morbid obesity .
Knowing which category, you land in will help you determine where you need to be, in order to in healthy.
The key is also to track steady weight loss.
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Here Are More General Tips To Help You Lose Body Fat
The focus should be on losing body fat all over, not just in your belly. Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?
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You’re A Social Media Addict
Staring at your phone for hours on end in your bed is definitely not doing any favors for your body. You’re wasting precious time that can be used to go outside and be active, and a study published by Pediatric Obesity found that students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight in comparison to those with no device in their bedroom.
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Cut Calories To Banish Belly Fat
Good news — upper belly fat caused by visceral fat deposits is relatively easy to lose, since it’s the first fat you’ll burn when you start to lose weight. If you’re also carrying some excess subcutaneous fat — the under-the-skin fat — that may take longer to go away, but diet and exercise can help you get there. You’ll lose subcutaneous fat from all over your body when you diet, so your legs, arms and hips will get slimmer along with your stomach.
Start your fat loss journey by planning a calorie intake that creates a 500- to 1,000-calorie deficit. That will allow you to lose 1 to 2 pounds each week, so you can lose your upper belly fat at a slow and steady, sustainable pace. Your energy needs — and therefore how much calories you’ll need to eat to get your calorie deficit — depend on your activity and body size.
For example, a 45-year-old woman who is 5-foot-8-inches tall, weighs 170 pounds, and lives an inactive lifestyle needs 2,000 to maintain her weight. She could aim for a weight loss of 1 pound per week and achieve it by eating 1,500 calories daily. Trying for a 1,000-calorie deficit through diet alone cuts her calorie intake to just 1,000 calories daily, which is too low and could trigger a semi-starvation state that makes it difficult to lose fat. Instead, she should cut her calorie intake to 1,500 calories and burn 500 calories through exercise this combination creates a 1,000-calorie deficit that allow for 2 pounds of weight loss weekly.
Lift Weights To Shrink Stomach Fat
The weight room can feel intimidating, especially for women, but including strength training in your workout is a great way to get a flat stomach. Building muscle increases your metabolism, because your body has to “spend” more calories maintaining muscle than fat, and it strengthens your bones so you can stay active and healthy as you age. One study, published in the American Journal of Clinical Nutrition in 2007, reported that lifting weights twice weekly was enough to prevent fat gain — and specifically belly fat gain — in postmenopausal women.
Burn calories as you lift weights by performing movements that work several large muscles — like deadlifts and kettlebell swings — and structuring your workouts into circuits, so you move right from one exercise to the next without a lengthy rest in between.
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Diet Tips: What To Eat To Get Rid Of Belly Fat And What To Avoid
Some people want to lose the sagging lower belly without exercise and just diet alone. And to some extent, you can control lower belly fat by controlling your diet alone. Female or male, here is how to get rid of belly fat fast without exercise. So, if you cannot get rid of belly fat, then these tips for losing belly fat will definitely help you reach your goals:
Why You Have A Hanging Belly
Unfortunately, we all werent born with the genetics to be a Victorias Secret model. Many of us were born with genetics to becoming pre-disposed to obesity . And you probably inherited the genes from your parents to store excess fat in your stomach area .
Now men are more likely to have an apple-shaped body and women a pear-shaped body . But many women today also suffer from having excess lower belly fat to the point it hangs down off their pants. And if you gained a lot of weight when you were younger and didnt lose it until you were older then youll be more likely to suffer from the dreaded apron belly .
Over the years this excess belly fat has stretched some of your skin making it so loose that it hangs down now. But just because you didnt start losing weight until you were older doesnt mean youre out of luck. And having the genetics for an apron belly doesnt mean that you have to live with it forever.
Weight loss isnt the only thing youre going to need to do to get rid of it. Its going to be more complicated than that. Thats why many people who have lost a lot of weight even up to 100 pounds can still have this belly flap. Lets dig into what you need to do to start losing this dreaded stomach overhang.
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Consider The 80/20 Guideline For Nutrition Vs Exercise
It’s not possible to reduce fat from specific spots in your body, but you can reduce lower belly fat by reducing your overall percentage of body fat, explains Nick Hounslow an LA-based ISSA certified personal trainer.
“This is done by following a diet of whole or minimally processed foods that contain protein, healthy fats, and micronutrients, he says. “You’ll want to make sure that you’re eating fewer calories than you are burning in a day.”
Be careful not to overdo it and cut too many calories or do so too quicklya slow and steady weight loss is optimal for long-term success, he says.
“As a nutritionist, I tell my clients that you can work your core all you want but if your nutrition isnt 80% you will not see any results,” says Stephanie Rofkahr, nutritionist and certified personal trainer. Here, Rofkahr is speaking to the concept that is generally accepted by the fitness and nutrition community: weight loss is 80% proper nutrition and 20% exercise.
How Fiber Can Help With Weight Loss
Fiber falls into two main categoriessoluble and insoluble. Soluble fiber absorbs water, forming a kind of gel that slows down food as it moves through your digestive system and has a variety of benefits for your metabolism. Insoluble fiber passes through the digestive system largely intact because we lack the digestive enzymes to break it down.
When you eat high-fiber foods, they fill you up and keep you full for longer, which can help withweight loss and maintenance. Plus, fiber helps provide bulk to your stool, speeding up the passage of food through your gut.
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