How to absolutely lose lower belly fat – 3 simple ways to adopt
Everyone can understand your frustration with that lower belly fat. A considerable percentage of the population (above 18) seem to struggle with it. This has become a standard but growing concern around the world. Belly fat is considered lousy fat. It can lead to different diseases, including diabetes.
Lower belly fats are truly challenging. Similarly, there are chances that you might lose weight on the other part of the body but struggle to get rid of the lower belly fat. For some people, this can be annoying. But, it’s not impossible. Patience is all you need.
Disclaimer: Belly fat seems to be a source of insecurities for many people. But, for some (especially women), there’s no need to reduce belly fat. Likewise, fat storage seems to be different for different people. For some people, the lower belly appears to be the fat storage part. So, you should consult your doctor and get a recommendation.
What are the causes of lower belly fat?
There are many possible causes for lower belly fat, including age, eating habits, lifestyle, etc. A few of the primary reasons are described below:
Fat in the lower belly fat consists of two types of fat:
- Visceral fat: Fat surrounding a person’s internal organ.
- Subcutaneous fat: Fat that sits just under the skin.
Visceral fat is hazardous as it can raise your disease risk, including cancer, type 2 diabetes, and heart disease. As visceral fat increases and expands your midsection outward, the subcutaneous fat might sometimes drop down into the lower region of your belly.
- Hormonal changes
Belly fats are also widely affected by hormonal changes. Women during their child-bearing years tend to gain fat in their thighs, hips, and buttocks. And during menopause, fat usually migrated more to the belly. Furthermore, men can anytime develop belly fat, and there’s no particular reason why. After the age of 40, once hormone levels of testosterone start to reduce in men, belly fat develops.
- Age
Ageing can bring a lot of changes to the human body, including belly fats. That’s why, as a person ages, belly fat seems to accumulate. People naturally lose muscle mass, and extra calories are usually stored as fat, especially in the belly. Similarly, most of them find it challenging to maintain their weight as they age. It’s a common concern for both men and women.
- Lifestyle choices
Your lifestyle can widely affect your lower belly fat. If the calories you consume aren’t burned, then the excess gets accumulated in your belly. Small activities or a few exercises every day could help.
Your poor sleeping habits can also be the reason. Likewise, lack of sleep could lead to late-night cravings. Sleeping for about 8 hours a day is very important.
Stress produces more cortisol. Cortisol is a hormone that makes your body store excess calories as belly fat. You should find an alternative to deal with your anxiety.
3 Simple ways to lose lower belly fat
- Exercise daily
- Healthy diet
- Change your lifestyle
- Exercise daily
Moving your body is very important. Start by doing small exercises. It’s not only healthy but will make you feel better, too. Also, exercise is the essential factor that will help you reduce your lower belly fat. But, focusing only on the ab and core exercise is not going to help you out. Studies also show that aerobic exercises are beneficial in belly fat reduction.
If you want to get back in shape, make a proper workout routine. Patience and consistency are essential. When you work out for lower belly fat, the result may be slow. But have patience and don’t stop.
It would be best if you tried different types of exercises. You can also get a recommendation from a professional regarding training. A few of the activities for lower belly fat are listed below.
- 90-Degree Static Press
- Resisted Single-Leg Stretch
- U-Boat
- Reverse Plank Hover
- Crisscross Lift and Switch
- Inching Elbow Plank
- Frog Press
- Healthy diet
Following a healthy diet is very important, not only for weight loss but also for good health.
- Cut Down on Carbs
Cutting down on carbs can help you in reducing your lower belly fat. Limit your carb intake to 100 g/day. Try having more fresh fruits and vegetables—swap grains with whole grains.
- Include Protein in Every Meal
Having proteins in your meal is a great idea. It takes much longer to digest. Protein releases PYY, which is a gut hormone that decreases appetite and promotes satiety. So, try including protein in your meal.
- Avoid Refined Sugar
Avoid refined sugar like colas, candies, chocolates, cakes, etc. It is essential to do so if you want to lose belly fat. Not only for the lower belly fats but to avoid the chances of obesity.
- Drink Green Tea
Green tea contains caffeine and EGCG (epigallocatechin gallate). Having green tea is an excellent idea for someone who wants to lose belly fat. Green tea can do great magic if you combine it with exercise. Green tea is very beneficial for our body
- Cook at home
As much as you can, cook at home. Prepare a good meal for yourself at home. Avoid junk food as much as you can. If you’re trying to eat a healthier diet, cooking at home could help you choose good ingredients for your meal.
- Drink water
Drinking a lot of water every day has a lot of benefits. It is the simplest yet best way to reduce weight. Drinking 500 ml water 30 minutes before having a meal can help you in weight loss.
- Change your lifestyle
Bringing few changes to your everyday lifestyle can help you in your weight loss journey. Bad habits are also a cause of your weight gain. Try getting a few changes to your lifestyle if you want to lose your belly fat.
- Get enough sleep
Getting enough sleep can help your body and mind. Studies show that a person who sleeps for more than 7 hours per night is more likely to succeed in weight loss. Thus, you need to get enough sleep every night.
- Avoid stress
Avoid taking too much stress. Find a way to deal with your anxiety. It could be talking with friends, doing meditation, yoga, etc. Too much emphasis will not help you solve your problem. Instead, it increases the cortisol levels in your body. This increase in cortisol levels can increase your craving for high-calorie food. Therefore, try to avoid stress as much as you can.
Conclusion
Weight loss may not be easy. Trying to lose all your belly fat within a week or a month is hard. Have patience. Start with a good workout routine. Make a healthy diet plan and try to stick to it. You can also consult a doctor. When it comes to weight loss, consistency is the key. Try your best, and don’t give up. Weight loss is possible.
