How To Lose Fat Around Private Area For Males
Whether youre male or female, losing weight in your private area is the most challenging task. In particular, if youre expecting to lose your pubic mass while maintaining your whole body weight is a challenge. Its not as simple as it seems to target fat at a specific point!
No matter, surgery or an invasive process can help, but it also comes with side effects.
So how to lose fat around the private area for males? Or is it impossible to lose it? Nope! Losing fat in the groin area will not be difficult with a good fat-burning strategy. Indeed, cutting calories, unhealthy fats, and bad carbs, along with exercise, help you to lose fat from your mons pubis and penis. Exercise is the most efficient method to target buried penis in groin fat and mons pubis.
Hence, if youre trying to lose fat pouch in the groin area, then you should be focused on a daily workout plan along with a weight loss diet.
Tips On How To Get Rid Of Stomach Overhang Without Surgery
If you want to know how to get rid of stomach overhang without surgery, this article will show you the fastest way to get a flat belly.
Nobody wants to look into the mirror and see a stomach overhang or a mothers apron, as some people call it.
A hanging belly is common among women, especially after childbirth. However, men can have it too, especially heavy alcohol drinkers.
Surgery may be the quickest way to get rid of stomach overhang, but its very risky and costly. Luckily, its not the only option, you can get rid of belly overhang naturally.
Stomach overhang is a combination of visceral and subcutaneous fat. Visceral fat surrounds the intensities and other internal organs. This type of fat has been linked to heart disease, some types of cancer and type 2 diabetes.
Subcutaneous fat lies right under the skin its the fat you feel when you grab your belly.
Stomach overhang is usually caused by excess visceral fat. The good news is visceral fat is easier to lose compared to subcutaneous fat since its metabolically active.
Even though its not possible to specifically target your belly for fat loss, using the tips below will lower your body fat percentage and consequently get rid of your stomach overhang.
Lifestyle Changes For Weight Loss
Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss.
Healthy habits tend to have a domino effect. If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on.
Here are some to consider:
- Drink plenty of water.
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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.
You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
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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.”
Combine All Of The Above
No one method is going to get rid of your belly for you, so if you want to see results you’re going to have to take heed of the above advice and make changes to your diet, training and lifestyle as a whole.
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How To Get Rid Of A Lower
No magic pill or diet will erase belly fat to eliminate your lower-abdominal pouch, you must make lifestyle changes. You must change your diet and activity level to lose excess fat and keep it off. The excess fat of your lower abdominals will return if you don’t follow these steps and continue doing so.
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Youre Expecting A Quick Fix
Dr Luke explains that its easy to become impatient and frustrated when youre trying to lose weight and havent seen the results yet. But be realistic, he encourages. You wont see results overnight. Your brains 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 elses? 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 dont! 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.
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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.”
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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What Is Belly Fat
First things first. Before we talk about how to get rid of belly fat or how to lose belly fat, its important to know exactly what belly fat is.
‘Belly fat or abdominal fat is the subcutaneous fat that sits around the waist and provides a store of energy, and also protection and heat, for the organs,’ says Tarik Belalij, personal trainer and nutritionist at Everyone Active Becontree Leisure Centre.
‘Small amounts of fat below the skin is normal and healthy, it is the visceral fat, which surrounds the organs that can be the most dangerous type of fat leading to heart attacks and diabetes.’
How do you know if youve got this type of fat situation going on? ‘Excessive visceral fat is what causes the “beer gut” , pushing the stomach out from the inside,’ Belalij says. So, to reiterate, were not talking bloating, which comes and goes, we’re talking about actual belly fat tissue.
How To Restart Weight Loss After Gastric Bypass
Restarting weight loss after gastric bypass surgery can be tricky. Going back to the basics and starting over can be intimidating. However, if you stay consistent and work hard, you can get back on track and lose the extra weight you may have gained back.
In this guide, well put you on the right path to break the weight loss stall after gastric bypass.
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You Do Not Take Enough Proteins
Another reason you may be having lower belly fat is that you dont take enough protein. High protein intake is key when it comes to preventing weight gain. Proteins make you feel fuller and more satisfied for longer, thus, helps reduce your daily calorie intake . Proteins also increase your metabolic rate, and in the long run, cause a reduction in your calorie intake. When your diet has less protein, you are more likely to gain weight and most importantly belly fat compared to a person whose diet has lots of proteins. In addition to this, when you have high levels of a hormone known as a neuropeptide, you have more appetite, which in the long run leads to gaining belly fat. This hormone increases when your protein intake is low.
A Healthy Balanced Diet
Following a balanced diet that adheres to your recommended daily number of calories is essential for fat loss. Choose nutrient-dense whole foods over processed foods or foods containing refined sugar.
- Make small changes every day instead of trying to change everything at once.
- Monitor portion sizes to avoid overeating and consuming more calories than youre burning.
- Keep a food log in which you write down everything you eat or drink.
- Replace energy-dense foods with healthier choices fruits and veggies will fill you up and provide you with more essential nutrients and fiber than chips or cookies.
- Use a recipe analyzer to determine how many calories you eat each day.
For more guidance, try using a meal plan that calculates your calories for you.
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You’re Drinking Too Much Alcohol
As a qualified nutritionist, this is one Clarissa sees all the time. “While having a glass of red wine has been shown to have some health benefits, it is widely known that consuming excess alcohol can impact your health and your waistline.”
Why? Well, when you consume alcohol, the liver burns alcohol instead of fat, which over a long period of time can lead to fat accumulation. “Additionally, alcohol can increase your appetite, potentially leading to an increased consumption of calories. Try to stay below the 14 units of alcohol per week that is recommended by the NHS and opt for a few nights alcohol free,” she recommends.
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.
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What Causes A Stomach Pooch
There are a number of reasons why you may develop a stubborn bulge or pooch of abdominal fat, including:
In many cases, the actual cause of an abdominal pooch is a separation of the abdominal muscles, known as diastasis recti. In patients with diastasis recti, the abdominal muscles become weakened and pull apart at the midline, often due to pregnancy and/or weight gain. Other times, stubborn pockets of fat that do not respond well to diet and exercise simply develop as a natural side effect of aging. Finally, loose or sagging skin can mimic the appearance of bulging belly fat and is sometimes caused by weight loss, aging, or pregnancy. Whatever the cause of your stomach pooch, it can understandably be frustrating and embarrassing.
Eat More Whole Grains
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time.
The U.S. Department of Agriculture recommends that most adults get between 5 and 10 ounces of grains per day, half of which should be whole grains. Below are some examples of healthy whole-grains:
- Brown or wild rice
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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:
Go For High Intensity Intervals
Any type of exercise can help you torch more calories and burn more fat. But high intensity intervals can be particularly potent.
Why? Alternating between hard and easy seems to help keep your insulin levels lower. That can encourage your body to use up fat instead of squirreling it away in your cells for the future.
Youll also keep burning more calories even after you finish a workout. Best of all, you can turn almost any workout into HIIT.
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