How To Get Rid Of Lower Belly Fat After Having A Baby
Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.
Its not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.
During pregnancy, many women gain weight. After delivery, youll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.
This is part of your bodys natural instinct and is normal. Its important to be patient with yourself.
You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.
Dont restrict calories while youre breastfeeding. It can reduce your breast milk supply.
If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.
It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.
Your sex may have something to do with the reasons why you gain belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.
However, everyone should take the same basic approach to lose weight, regardless of sex or gender.
Can You Really Lose 10 Pounds In A Week
This diet became popular because it claims you can lose 10 pounds in a week.
Theoretically, this rate of weight loss is possible for overweight people who severely restrict calories. However, most of the weight loss will be due to loss of water, not fat.
Water weight drops rapidly as the bodys glycogen stores decline, which happens when you restrict carbs and calories .
This looks good on the scales, but that weight will be regained when you begin eating normally again.
Bottom Line:
It is possible to lose 10 pounds in a week. However, most of this will be water weight, which is regained when you start eating normally.
Ways To Lose Belly Fat And Live A Healthier Life
Maintaining a trim midsection does more than make you look greatit canhelp you live longer. Larger waistlines are linked to a higher risk ofheart disease, diabetes and even cancer. Losing weight, especially bellyfat, also improvesblood vesselfunctioning and also improves sleep quality.
Its impossible to target belly fat specifically when you diet. But losing weight overall will help shrink your waistline more importantly, it will help reduce the dangerous layer of visceral fat, a type of fat within the abdominal cavity that you cant see but that heightens health risks, says Kerry Stewart, Ed.D. , director of Clinical and Research Physiology at Johns Hopkins.
Heres how to whittle down where it matters most.
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Break Out Your Yoga Mat
Practicing yoga gives you more than just an excuse to wear stretchy pants all day â it’s also a great way for older individuals to shed that belly for good. Yoga is a great, low-impact exercise that’s easy on the joints, builds lean muscle mass, and can burn upwards of 300 calories an hour, even in a gentle practice. Research conducted at the National Institute of Mental Health and Neurosciences in Bangalore even found that practicing yoga can help lower cortisol levels, limiting the risk of belly fat storage and reducing stress, too.
Can You Still Get A Six
Hell yeah!
A six-pack is the dream of many men and is 100% possible at any age with the consistent execution of the tips above.
It may not be easy, but getting a six-pack will be the ultimate by-product of making a habit of the tips we have highlighted in this blog.
If you can stick to these simple steps six days per week, your prayers will be answered.
A six-pack happens at around 10% overall body-fat and will become more defined as you drop into single digits.
Achieving this will take discipline, but you can do it!
Having read our top tips on how to lose belly fat for men, you now know exactly what it takes to get into great shape, get healthy, live well, and be awesome!
This old school ab workout focuses on building and strengthening abs for men over 40!
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Lifestyle Changes For Lower Belly Fat Loss
Other very important factors to weight loss, are related to your lifestyle.
A good idea is to start thinking about healthy habits, they are essential to be on a routine that helps your body stay away from temptations.
Therefore, healthy changes to your lifestyle are just as important as eating and moving.
Consider these lifestyle changes:
- Get more hours of sleep, avoid sleep deprivation
- Dont drink so much alcohol
- Acknowledging that cravings, may be actual hunger
- Quitting with smoking
Drinking plenty of water helps your body control that lower belly and keep your body in balance.
Getting enough hours of sleep is also important, a lack of sleep can trigger the stress hormone cortisol, the elevated cortisol levels are known to increase fat cells .
From the topics mentioned above, alcohol consumption can be the most worrying.
These liquid calories can easily contribute to so much belly fat if excess alcohol is consumed. A lot of alcohol has contributed to the typical beer belly .
Cravings can also be important to manage, it adds to a persons sugar addiction. Usually, a person with cravings will want large amounts of sugary food, junk food, and sugary drinks.
Final Verdict: Good Pills To Lose Belly Fat
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How To Lose Belly Fat In 6 Steps
If theres a trick to incredible results, its this: the ability to practice basic health behaviors over and over again.
Wait!
Come back!
Hear us out.
What were about to share will probably trigger your inner I know this already voice. You might roll your eyes and think theres nothing new here. Nothing cutting edge or sparkly.
But, if you use these steps, youll see results.
Results you can actually sustain.
And hey, that would be pretty thrilling.
Take Inventory Of Your Starting Statistics
You wouldn’t try and run a business without tracking sales, revenue, and expenses would you?
Losing belly fat is no different.
Knowing your key tracking stats will give you your current starting point for your weight loss journey.
It will also let you track results as the weeks go on to prove to yourself that you’re making progress.
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Youre Feeling Stressed Or Anxious
Feeling stressed can wreak havoc on your body, according to Dr Luke. “It can cause our body to produce the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure. Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if were feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly,” explains Dr Luke.
So, what does Clarissa think? She agrees, adding that by calming your stress levels, you are much less likely to crave energy dense foods.
“Try and notice if you reach for foods when you are stressed,” she advises. “Spot this habit and ask yourself, Am I actually hungry, or am I eating for another reason, like stress, boredom or excitement?. If your answer is the latter, try a non-food related habit, instead. Why not go for a walk, call a friend or make a cup of tea? Simple.
Understand Why You Gain Belly Fat
As you age, you can’t avoid gaining some belly fat and you won’t be able to lose all of it, but you can minimize its appearance and its negative health effects with lifestyle and dietary interventions.
Starting at age 30, you begin to experience sarcopenia, which is the natural loss of muscle mass that naturally occurs with aging. The American Association of Retired Persons states that this loss is approximately a pound a year after 30 — if you don’t engage in strength training to preserve your muscle tissue. By 60 — with no exercise — you may have lost about 30 pounds of muscle mass, replacing the muscle mostly with fat. Fat is less efficient at burning calories than muscle is, which means that your body’s resting metabolism also declines. So, even if you eat the same amount of food as you did when you were younger, you will likely gain weight.
To prevent weight gain with your slowing metabolism, you need to reduce your daily caloric intake by about 100 calories every 10 years after age 40. So, at 60 or older, you should consume at least 200 fewer calories every day than when you were in your 30s.
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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.
Dont Diet Eat Healthy Instead
One of the biggest problems with diets is that they rarely work in the long term.
If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain .
Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it.
Weight loss should then follow naturally.
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Week : Track & Boost Neat
Reducing calories is the primary way to kickstart fat loss. But being active should not be overlooked as it will speed up the process. To ensure you’re being active enough, we’ll track something called NEAT starting in week 3. NEAT is something we’ll work on boosting to help you burn more calories. Any activity you perform outside your scheduled workouts is referred to as NEAT .
It may not seem like it, but daily living activities like:
- Walking
- Washing dishes
- Gardening
… All increase how many calories you burn a day. And, thus, can make a big difference when it comes to fat loss. For example, taking 10,000 steps a data can burn well over 500 calories, which equates to roughly 1 lb of fat loss per week.
In addition, research shows that having low levels of NEAT can make it more difficult to control your calorie intake. More specifically, studies show that in individuals with very low NEAT levels, hunger levels are not well-regulated – and they’re more likely to overeat as a result. But, once activity levels are increased, your body seems to start doing a better job of regulating your hunger levels. And the calories you consume.
Practice Good Daily Habits
How to lose belly fat for men? Simple focus on losing 1 pound at a time.
Each of those pounds will be lost through the daily habits that you’re building in your life.
Taking on what you have read so far, your daily habits will include:
- Wake up and drink 16-32 oz water.
- Enjoy a low-carb breakfast
- Drink another 2 liters of water throughout the day
- Focus on eating proteins and veggies for lunch and dinner.
- Do 20-minutes of exercise daily
- Sleep a minimum of 6 hours
- Journal any result changes or blips in energy and/or sleep.
Learn how to live a healthier life and get a healthier body!
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Visceral Fat Vs Subcutaneous Fat
If you sliced someones belly open , you would find fat in two places.
The padding just under the surface of the skin: This type of fat, called either subcutaneous fat or peripheral fat, is relatively benign.1,2
Deep in the abdomen, often surrounding vital organs like the liver, stomach, and intestines: Called visceral or central fat, this contributes to chronic inflammation, the formation of arterial plaque, and blood clots.3 Its also associated with an increased risk for metabolic disorders, including type 2 diabetes and cardiovascular disease.4,5
Generally, if someone has more subcutaneous fat, theyll also have more visceral fatbut not always. Occasionally, a person can appear quite lean, with little subcutaneous fat, but still have higher levels of visceral fat.
Understanding The Risks Of Belly Fat
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Will My Hormones Influence How Much Belly Fat I Have
During our reproductive life women have less visceral fat than men, but this changes as oestrogen levels fall during midlife and at the menopause. At this stage, testosterone starts to play a more significant role in where women lay down fat, favouring the upper body rather than the hips and thighs, with our proportion of fat to body weight also increasing.
Menopause is not the only time when hormones play an influential role in fat storage. Women diagnosed with the condition PCOS may also be prone to increased intra-abdominal fat storage.
How Does Belly Fat Accumulate
Were still learning about the exact mechanisms behind how we accumulate stomach fat, especially visceral fat, but we do know that stress and the hormone cortisol plays an important role, regardless of our age or life stage. In addition to this, a poor diet which is high in fast-releasing carbs and low in protein, combined with alcohol consumption, a lack of exercise and disturbed sleep will all influence our girth.
Another factor is our genetic make-up, researchers believe our genes influence how effectively we burn energy, our behaviour and our risk of developing obesity and associated diseases.
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Switch To Sprouted Bread
While it’s often assumed that bread is off-limits when you’re trying to lose belly fat, the right bread may actually expedite the process. Switching to sprouted bread can help out carb-lovers eager to get their fix without going up a belt size, thanks to the inulin content of sprouted grains. The results of a study published in Nutrition & Metabolism reveal that found that pre-diabetic study subjects whose diets were supplemented with inulin shaved off more belly fat and total weight than those whose meal plans didn’t pack this healthy prebiotic fiber.
Get At Least 7 Hours Of Sleep Each Night
If you’re among the 30% of Americans who sleep less than six hours a night, here’s one simple way to reduce your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept 7 hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
A smaller study also found that those who slept 4.5 hours a night had higher levels of the brain chemicals that affect appetite and our reward systems, compared to those who slept 8.5 hours. That means they ate more food between meals and were drawn to junk options.
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