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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Reduce Your Intake Of Inflammatory Foods
The foods we consume can cause inflammation within our bodies, which can then contribute to lower belly fat. Some foods that promote inflammation include the saturated fats found in meat and dairy products, processed food, fast food, fried food, palm oil, and more.
Saturated and trans fats damage blood vessel walls, which triggers the immune response associated with inflammation and encourages blood fats, like cholesterol, to stick and become imbedded in the artery wall leading to atherosclerosis, the underlying cause of heart disease, stroke, and even some forms of dementia, explains Elizabeth Somer, a registered dietitian and Medical Advisory Board Member at Persona Nutrition.
But we have some good newsthere are many foods that can help inhibit inflammation, like the fats in fish oils, nuts and flaxseed , olive oil, many fruits and vegetables, mushrooms, nuts, soy, whole grains, tea, and spices like turmeric and ginger.
Cutting back on calories and increasing exercise will shrink your waistline, including the dangerous visceral fat around the middle, especially if youre overweight, Somer says. To lower inflammation and reduce belly fat, focus on unprocessed foods, such as colorful fruits and vegetables, 100% whole grains, nuts and seeds, legumes, fatty fish such as salmon, and low-fat milk products. Then watch portions and exercise daily.
Food To Avoid While On The Losing Fat Plan
In order to lose fat in the pouch groin area, it is important to avoid foods that trigger your bodys metabolism or immune system.
It is thus recommended to avoid food that can cause inflammation or any other adverse effect on the body. In particular, you must ignore high in trans and saturated food with bad carbs.
Eat healthy and fresh food instead of junk food to keep your digestive system healthy and maintain a healthy nutritional balance.
If youre trying to lose weight in the groin and private area, avoid the following food categories:
- Carbonated and sugary beverages
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Exercise And Strength Training
Exercises that increase your heart rate and make you sweat help you lose weight in general both visceral fat and the fat under your skin. Aerobic exercise burns overall calories and helps you reduce total body fat, especially if you make changes in your diet at the same time.
Dr. Creel says the key to losing visceral fat seems to lie in a combination approach. He suggests building a cardio routine of at least 150 minutes per week while adding two to three days per week of whole-body strength training.
Any added muscle will increase our calorie burn at rest, whereas cardiovascular exercise will give our metabolism a boost during and for a short time after exercise, Dr. Creel explains. Exercise may also have indirect positive benefits on weight by helping us sleep better and manage emotional eating.
What Is A Mommy Pooch
Mommy pooch is a term used to describe a bulge that appears in the middle of your belly after you deliver your baby.
Unfortunately, its hard to predict if you will develop the bulge or not, and how bad it will be.
It largely depends on your anatomy, which is something you wont know until after the fact.
You’re Not Paying Attention To Your Food
Scrolling through your feed over a breakfast bowl? Eating your lunch in front of your desk? Dinner with the TV on? If this sounds familiar, there is a risk you are not paying attention to your food.
“It can take up to 20 minutes for signals to reach our brains to tell us we are full, explains Clarissa. “If we are distracted, we can miss these signals and end up over eating which can lead to weight gain.” It’s the small things.
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Try To Limit Your Stress
Stress can mess with every part of your bodybut how you deal with it can make or break your weight loss goals. I think most of the effect of stress is behavioral rather than neurochemical, says Dr. Cheskin. It makes us eat more, because we use food as a substitute for dealing with stress.
The truth is, eating food to make yourself feel better is usually a whole lot easier than actually facing the stress head-on. People gravitate toward something that doesnt require anybody else to do it, is immediately satisfying, and doesnt take a whole lot of effort, especially if youre just opening up a package or box, says Dr. Cheskin.
Stress-eating can only lead to one thing: growing your belly rather than whittling it. If you find yourself stress eating, take a step back and think: Whats causing my stress, and what can I do about it? Find a way to remedy the solution or talk through it with a therapist rather than turning to a bag of Doritos.
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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.
How Long Does It Take To Get Rid Of Mommy Pooch
The time needed to get rid of the mommy pooch depends on:
- your ability to lower your body fat percentage,
- how quickly your body begins to respond to the core exercises mentioned above, and most importantly,
- your consistency.
If you are consistent with these strategies, you may start to see improvements in as little as 6 weeks.
Depending on how wide the separation of the abdominal muscles is, this process could take longer.
In some cases, diet and exercise may never completely eliminate the pooch altogether.
As with anything in life, the best thing you can do is stay consistent.
You got this!
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Do What You Can To Reduce Stress Levels
“If you are working out consistently, eating healthy and still not losing the belly fat, I suggest having your hormones checked,” Tucker suggests. “Too much cortisol can be a result of adrenal fatigue and can cause weight gain and bloat around the lower belly.”
If the belly fat is the result of a hormone imbalance, you’ll also want to prioritize adding stress reduction activities into your day. “Try incorporating a daily meditation practice or yin yoga and limiting time on devices to reduce stress and calm your nervous system”.
- How can I flatten my lower stomach in a week?
For those looking to decrease their body fat percentage, the American Council of Exercise recommends losing no more than 1 percent of your body fat per month.
If you have minimal body fat, trainer Anna Victoria told us that you can expect to see some improvements if you reduce bloating. You can do this by eating whole, natural foods. In this situation, you’ll likely see an increase in definitionbut not exactly shredded abs.
- What is the cause of lower stomach fat?
As stated above, hormones, fitness level, diet, and stress all play a part in lower belly fat. Additionally, genetics and heredity are a factorsome people simply store more fat in their stomachs than others, regardless of diet and lifestyle.
Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011 2011:868305.
Lower Your Calorie Intake
You cant lose belly overhang unless you maintain a calorie deficit. If you dont know the number of calories you consume in a day, start tracking your calories.
Now, dont be discouraged if you think tracking calories is too hectic. You only need to do it for a few weeks until you learn to estimate calories. Once you know the calorie content of the foods you eat regularly, youll be able to track your total daily intake with ease.
Start with a deficit of 500 calories. If youre not losing, increase your deficit by 100-200 calories after every 7 days, until you start losing weight.
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What Can You Do To Help
Your belly will lack muscle strength and toning after c-section delivery.
Doctors say it takes an average woman 3-6 months to drop the extra kilos and lose the post-baby belly. But it also depends on the individual every woman is different.
Some celebrities seem to come through the other side unscathed other women take more than a year to get their bikini bodies back.
Its a wise idea to create a belly toning plan. Aim to drop a pound in body weight per week means eating 500 fewer calories per day if you are not breastfeeding.
For breastfeeding moms, youll need the extra calories to supply the baby with plenty of milk. But the act of breastfeeding alone can help lose weight too.
In all cases, have patience, despite what other people think of you, your health, and that of your baby is what matters, dont do anything dangerous.
Do Exercises That Burn Lower Belly Fat
After you have done the above four strategies on how to lose your mommy pouch, Its time to tighten up that lose skin! Many women claim to just use simple lower abdominal exercises to get rid of the stubborn lower belly fat. In reality, ab workouts are simply used just to tone your abs! But what if you have fat over them? Thats right! In order to actually lose the pouch, you must burn the fat on top of your abs. This means you need to do Fat burning workouts that will target all muscle groups, and use your core as the main focus. Here are a few of our favorite workouts that burn fat, and tone the belly at the same time!
1- BURPEE: The burpee is one of my personal favorite exercises because it targets every single muscle group, including your abs!
2- Mountain Climbers: Directly targets your abs and uses your core as the central support. This will really get your heart racing, therefore burning fat!
3- Kettle ball Swing: This targets large muscle groups such as the glutes, quads, and hips! Not to mention the weight will help build more muscle in these areas, and muscles are natural fat burners on their own!
4- HIIT: Setting up your favorite exercises and following a circuit of non stop movement will really get your heart pumping, therefore burning more belly fat!
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What Causes Belly Fat And Why Is Stomach Fat So Stubborn
When talking to people about weight loss, they usually associate it with fat loss. If you ask people which area they would like to focus their fat loss on, most would tell you theyd like to lose belly fat. Fat loss in this area can be tough. In fact, belly fat loss occurs at a slower rate than other body fat. There are a number of factors that contribute to this.
Dubbed the spare tire, love handles or muffin top, stubborn belly fat is anything but cute. Youll likely see magazines and websites littered with tips to lose belly fat, but its smart to understand why its there in the first place. Heres how it takes up residence on your valuable bodys real estate:
For one, there are more fat cells in the belly and they dont respond to lipolysis as easily as fat cells in other areas of the body. The primary reason for this is the type of receptors found in belly fat cells. Fat cells contain 2 types of receptors alpha and beta receptors. Basically, alpha receptors slow lipolysis down and beta receptors trigger lipolysis. Fat cells in the stomach area have a higher amount of alpha receptors, which makes them more stubborn to get rid of. This is why when you start a fat loss program, you see results in the face, arms and chest before you lose the belly fat.
So, if youre looking to lose belly fat, you may need a little extra help. Read on to learn how we help with belly fat loss.
You Drink Too Much Beer
Its called a beer belly for a reason. A study published in the journal Current Obesity Reports showed that while light to moderate drinking did not affect weight significantly, heavy drinking can lead to obesity. Plus, heavy beers usually have more calories and empty carbs than red wine or clear liquor. So put that extra beer down and grab a glass of red wine instead.
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How To Get In Shape After A Hysterectomy
Its a good idea to cut back your calories, but eat enough to fuel your workouts and your daily life.
Cardio exercises will also help your stomach flattening goals, so try to work in at least 20 minutes of cycling, walking, swimming, or other aerobic activities every day.
Pockets Of Fat With Minimal To No Skin Laxity Or Muscle Laxity
One step up from Liposonix® is liposuction. has been the gold standard of fat removal for years. At Wilson Plastic Surgery, Dr. Wilson uses a liposuction technique known as VASERlipo® that uses ultrasound technology to loosen and liquefy the stubborn pockets of abdominal fat before it is suctioned out using a cannula. This method is more invasive than Liposonix® given that small incisions will need to be made to insert the cannula. However, the results are both easily noticeable and more significant than that of Liposonix®, as a greater amount of fat can be removed. Liposuction does require about a week of downtime and is not the ideal solution for patients with any significant amount of skin laxity, as liposuction does not address the skin.
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Do I Need To Do Anything About My Mommy Tummy
Ideally, every postpartum woman should strengthen their core muscles after delivering a baby.
These muscles are important for spinal health, reducing low back pain, and improving your posture.
Regular training of the pelvic floor can also decrease your risk of pelvic floor dysfunction .
The good news is, you can start with really simple exercises and work your way up!
Scar Tissue Causes The Postpartum Pooch After C
The reason why new moms who just had a C-section get the postpartum pooch is because of the subcutaneous tissue. Whether sutures are being used or not for the fatty subcutaneous tissue, there will always be scar tissue that will form. This is inevitable simply by the fact that there was cutting that took place. When you get cut during surgery, you will automatically develop scar tissue.
To determine what scar tissue feels like and to know how much you have, you simply need to push over your incision to feel for firmness. As you move away from your scar, youll feel your skin get softer as you push. The firmness that you feel in the incision is the scar tissue.
So its great to focus on diet and exercise, but the scar tissue will not be affected by it. But dont worry, because scar tissue can soften over time, and this will eventually make it less pronounced. The best way to remove scar tissue is using a physical therapy technique called scar mobilization.
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Youre 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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