What Does Visceral Fat Do
Too much visceral fat is a bad thing, causing health issues including:
- Insulin resistance
- Cardiovascular disease
If you want to learn more about visceral fat, make sure you check out our article here.
For many in the Golden Era of bodybuilding, lower belly fat wasnt a huge issue. This is mainly due to their heavy workouts and also because of the lack of processed foods that are so prevalent today.
Golden Era greats were eating vegetables, potatoes, dairy, and meat and not sugar or empty calorie foods. They were eating to fuel their workouts and physiques, and it showed.
Today, were going to offer some tips and tricks that you might not have tried to do just that. First, well start out with diet tips for you to implement.
Then, well talk about the best exercises to help get that stubborn lower belly pooch gone.
Complications Of Fat Under The Belly Button
Have you ever thought of what can be the reason behind every peoples desire to remain slim? Attractive appearance is one of the reasons but the most important reason is to remain free from the complications of obesity. Excess fat under the belly button can cause many complications and I am going to describe them below.
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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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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Track Your Food Intake
If you arent already tracking your food, you should definitely start doing that now. Tracking your food will do many things:
- Keep you accountable
- See what you can remove from your diet
- See what youre missing from your diet
You can write everything out if you want, but there are apps out there now to make life easier. You can use something like myfitnesspal to track your food.
We also have a guide on how to calculate your macros if you want a more hands-on approach.
If you want to lose that stubborn lower belly fat, youll need to track your food to get the best results.
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What Is Mommy Pooch Surgery
The mommy pooch surgery, also known as a tummy tuck, or abdominoplasty, is a procedure that can tighten the weakened tissues in your abdomen.
It is performed by a plastic surgeon and generally takes about 2-4 hours.
The surgeon will make an incision across your lower abdomen .
This will give you a more toned, slimmer appearing abdomen. A tummy tuck is an option for you if diet and exercise have not yielded the results you were hoping for.
With that said, all surgeries come with risks. Be sure to speak with your providers thoroughly to see if surgical repair is a good option for you.
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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You’re Not Exercising Enough
Nobody said shedding belly fat was going to be easy. If your gut is stretching the tape measure too much — for men, that’s more than 40 inches around the waist, and women, more than 35 — you need moderate physical activity for at least 150 minutes a week, or vigorous for 75, and strength training at least twice a week. Check with your doctor first before starting any exercise program.
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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Swap Ketchup For Salsa
Sure, ketchup is tasty, but it’s also a serious saboteur when it comes your weight loss efforts. Ketchup is loaded with sugar up to four grams per tablespoon and bears little nutritional resemblance to the fruit from which it’s derived. Luckily, swapping out your ketchup for salsa can help you shave off that belly fat at home without a diet. Fresh tomatoes, like those used in salsa, are loaded with lycopene, which a study conducted at China Medical University in Taiwan links to reductions in both overall fat and waist circumference. If you like your salsa spicy, all the better the capsaicin in hot peppers, like jalapeños and chipotles, can boost your metabolism, too.
How To Lose Your Stubborn Mommy Pouch
Posted by Lisset Carmona
If youre like me, and youve recently had a kid then you know all about the stubborn mommy pouch . So youve lost most or all of the baby weight- but your tiny lower tummy pouch just wont seem to budge. Well trust me, all moms have or had the Mommy Pouch whether they look like it or not Below I will show you the many steps I took to slowly get rid of that stubborn mommy pouch.
The mommy pouch is located on your lower abdomen, which tends to be the hardest place to lose fat, but with healthy, clean eating and some targeted workouts, you will see change week after week. Just remember, consistency is key! Do not give up until you Say Bye Bye to that mom pooch!
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/77 Exercises That Burn Stomach Fat Fast
Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isnt too far behind.
The Truth About Targeting And Fat Loss
Is there actually a way to get rid of fat just around your lower belly? Sadly, the answer is no, you cant target fat on certain areas of your body. Instead, the focus has to be on shedding fat from head to toe.
Spot exercises can strengthen your abdominal muscles, but they wont actually get rid of the fat that sits on top of your abs. For that, youve gotta make an effort to lose weight all over. Heres how.
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Add Some Acidic Foods
Don’t buy your tickets to Bonnaroo just yet the kind of acid that will help you slim down is the stuff right inside your cabinet. A 12-week study published in Bioscience, Biotechnology, and Biochemistry reveals that obese study subjects who made vinegar part of their diet dropped more belly fat than a control group, and other research suggests that acidic foods, like vinegar, can increase the human carbohydrate metabolism by as much as 40%.
Mons Pubis Fat Loss Exercise
Yes, it is difficult to lose fat from a specific area by exercising because it depends on your overall body type and weight. But we are very hopeful that the following exercises help you lose fat from the mons pubis area.
- V Pull.
- Mountain Climb.
V pull
V pull targets your rectus abdominis, external obliques, internal obliques, and hip flexors, improving your core and trunk balance. Your torso is off the ground with your legs extended in this exercise, and your body forms a V shape.
With hands and feet on the floor, begin with a seated position:
- Lift your legs at an angle of 45 degrees, contract your abdominal muscles
- Try to reach your arms straight forward as much as you can, continue breathing throughout
- For several seconds hold this V-shaped position
- Return to your position again, keeping your abs engaged
- Before you reach the floor, you need to stop and hold this position for a few seconds
- Repeat this workout several times
Planks
Plank hold engages multiple muscles at a time. It is most beneficial and best for calorie burning. Improved posture, reduced fat around your belly, tighter tummy, and flexibility are all planks results. This is one of the most effective answers to how to lose fat around private area.
- Get yourself in push up position
- Raise yourself from the floor, and your hands should be at level with shoulders
- Try to achieve a balanced position with your arms and toes
- Hold this position for as long as you can
Anti Rotation and Leg Raise
Leg Raise
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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.
Fill Your Diet With Whole Foods
A great way to make this easy for yourself is to subscribe to the 80/20 rule when you’re grocery shopping, suggests NASM-certified trainer, Sarah Pelc Graca. “Before checking out at the grocery store, take a peek at your cartonly about 20% of the contents should be in a box,” she says. “For the most part, boxed foods like crackers, cookies, and frozen meals, are processed and include little nutrients and excess sugar. On the flip side, about 80% of your cart should include real foods, such as meat, vegetables, whole grains, and fruits.”
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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.
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Slow Down Your Eating
Eating slowly will also help cinch your waist, too. Inhaling croissants while run-walking to work will do little to satiate you not that youll do much digesting anyway, with all that cortisol flooding your system. Instead, by making time to eat and focusing on your food , youll wind up eating less and youll feel fuller for longer.
9. Get Quality Sleep
Multiple studies have shown an association between short sleep and weight gain. When youre low on Zzzs, activity in the brains frontal lobe is impaired. At the same time, the more primal parts of your brain that deal with things like desire and motivation are lit up like the Blackpool Illuminations.
Inadequate sleep also wreaks havoc on your metabolism. When the body doesnt get enough rest, it conserves energy by slowing down basic functions. The combination of untameable cravings, little willpower and inefficient processing is an open invitation for fat storage. Follow our advice to improve your sleep tonight.
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How To Get Rid Of A Lower
Fact Checked
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 dont follow these steps and continue doing so.
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Youre Doing The Wrong Workout
Contrary to popular belief, you cant spot target fat loss. Your body more or less decides on its own where the fat is going to be shed from. But you can strengthen certain parts of your body. Both cardio and strength training can help you shed pounds, so its important to perform a combination of both. Torch calories with cardio like running or spinning and strengthen your abdominals with ab workouts like planks, crunches, and mountain climbers. Switch up your workout routine with some tummy-targeting exercises, and incorporate these ways To lose your belly in 14 days to get a slimmer stomach in just two weeks.
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Create A Calorie Deficit
Its fairly straightforward: If you want to lose weight, you need to burn more calories than you take in. This is what is referred to as a calorie deficit.
You can reduce calories by lowering your calorie intake, increasing physical activity, or a combination of both.
For most people, a calorie deficit of 500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy.
However, it should be noted that women generally should not consume fewer than 1,200 calories per day, and men no fewer than 1,500 calories.
Journaling about your food intake will help you get a sense of what youre eating and the calories in each meal. If a journal isnt your thing, try an app like MyFitnessPal.
A good tip to use when creating a calorie deficit with diet is to fill half of your plate with veggiesand the remaining parts with lean protein and some healthy carbs This will help you with portion control.
For increasing physical activity, youll be more motivated if you pick something you like to do. I always suggest walking, especially for beginners, because most people are willing to try power walking.
Power walking doesnt require a trip to the gym or a lot of extra time it can burn up to 200 or more calories per 30-minute walk. The key to walking for weight loss is to walk fast. Walk like you are in an airport and late for a flight.
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How Long After Pregnancy Can I Start Exercising
What your body needs most after pregnancy is rest. Its important that you give your body all of the time it needs to recover following the birth of your child, so theres no need to rush back to a strict exercise regime!
Its recommended that you speak with your healthcare practitioner before resuming any kind of exercise following the birth of your baby. Not only will they be able to tell you the safest ways to exercise, but theyll also be able to advise as to whether your core is ready for targeted strength training such as planks and other abdominal exercises.
Once youve got the all-clear from your healthcare practitioner, start slowly. You might like to begin by making slight adjustments to your nutrition to ensure that youre fueling your body with good food, as well as incorporating a couple of basic exercises into your day.
When you feel that your body is ready for the next step, you could group a few of the following movements together to create a short workout for yourself. Increasing in time every day and listening to your body.
If youre well beyond the 6-week postpartum mark and fully recovered from the birth, you can go ahead and work out for 30-60 minutes every day!
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