How To Get Rid Of Lower Belly Fat
Eating healthy and adopting a good fitness schedule helps you get rid of lower stomach fat and keep it that way. You can also wear a slimming belt to speed up the process of fat burn. We have rounded up the best tricks to lose belly fat for you. Whether you are a woman searching for how to get rid of lower belly fat female or a man looking for how to lose lower belly fat male, we have got you covered with the best ways for shifting belly fat. Stick with us till the end if you want to know how to get rid of a lower belly fat.
Effective Tips To Lose Belly Fat
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Belly fat is more than a nuisance that makes your clothes feel tight.
Its seriously harmful.
One type of belly fat referred to as visceral fat is a major risk factor for type 2 diabetes, heart disease, and other conditions .
Many health organizations use body mass index to classify weight and predict the risk of metabolic disease.
However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin .
Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat.
Here are 19 effective tips to lose belly fat, backed by scientific studies.
Eat Fewer Refined Carbohydrates
Limit foods high in refined carbohydrates and refined sugar , and replace them with high fibre complex carbs think: whole grains, brown rice, sweet potato, oats, beans and pulses. Fill your boots with as many vegetables as possible theyre low calorie, high in micronutrients, and the fibre in them will keep you full.
Snack on portion-controlled fruit, seeds and nuts. One study found that snacking on 42g of almonds per day helped to reduce belly fat and improved cholesterol levels. The high levels of fibre are proven to combat excess calorie consumption later in the day, says registered dietitian Lucy Jones.
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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 Many Calories Do Teen Boys Need
The starting point for a teenage diet plan for a flat stomach is to figure out daily calorie needs. How many calories a teen boy needs is based on his age and activity level. According to the Dietary Guidelines for Americans, sedentary boys who are 13 and 14 years old need 2,000 calories per day. âSedentaryâ means they get no other activity than that required by the physical demands of daily life.
Thirteen- and 14-year-old boys who are moderately active, meaning they get daily exercise equivalent to walking 1.5 to 3 miles at a moderate pace, need 2,200 to 2,400 calories per day. Boys of the same age who are active, with daily activity levels equal to walking more than 3 miles per day at a moderate pace, need 2,600 to 2,800 calories.
At age 15, sedentary boys need 2,200 calories per day moderately active boys need 2,600 calories active boys need 3,000 calories. Between the ages of 16 and 18, daily calorie needs increase to 2,400 for sedentary boys, 2,800 for moderately active boys and 3,200 for boys who are active. And finally, 19-year-old boys need 2,600 calories per day if they’re sedentary, 2,800 calories if they’re moderately active and 3,000 calories if they’re active.
âRead more:â Summer Weight Loss Plan for Teens
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Exercise To Lose Belly Fat For Men: Sit
How they are done :
- Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the ground and look at the sky.
- Use your core strength to lift your body off the ground and come to a sitting position.
- Go back down gently to the original position.
You should do 2 sets of 12 reps.
Avoid Sugar And Sugar
Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain.
Studies show that added sugar has uniquely harmful effects on metabolic health .
Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose, can lead to fat building up around your abdomen and liver .
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat (
9 ).
A study observed that children were 60% more likely to develop obesity with each additional daily serving of sugar-sweetened beverages .
Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver. This is particularly true of sugary beverages like soft drinks.
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What Causes Chest Fat In Males
Excess fat deposits on your chest can be caused by simple genetics: everyones body is shaped differently, and we all carry fat in different parts of our body.
That being said, sometimes excess chest fat in males is caused by low testosterone levels . This results in a benign swelling of your breast tissue. It doesnt put your health at any risk, even though it can feel uncomfortable.
One study estimated that 30 percent of men will experience gynecomastia in their lifetime. The most common points of life to experience gynecomastia are infancy, puberty, and between the ages of 50 and 80.
Certain medications can cause gynecomastia as a side effect. These include:
Ways To Lose Your Gut According To Science
With guys, weight gainand lossis all about the gut.
Men are genetically predisposed to carry any excess weight in their abdomens, says Brian Quebbemann, M.D., a bariatric surgeon with the Chapman Medical Center in California and president of The N.E.W. Program. And unfortunately, unlike fat in your butt, neck, and thighs, abdominal fat isnt limited to subcutaneous, just-below-the-skin fat. Belly fat exists all the way down to and around your organs.
This visceral fat is directly correlated with multiple medical problems including diabetes, coronary artery disease, hypertension, sleep apnea, and a shorter life expectancy, says Quebbemann.
Add all of that to the simple fact that guts just arent sexy and, yeah, you have plenty of reason to get rid of yours for good. Luckily, all of these science-approved tips dont just fight fatthey fight belly fat.
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You’re Not Tracking Your Progress
Another important point from Dr Luke. While every person is different and what weight loss plan works for them will be different, tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, your food intake and the calories burned during exercise. If these arent an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
Is There Really One Trick To Losing Belly Fat
When ads claim a “one trick” solution, remember that their main objective is to sell their product rather than to help you. Good marketing means one message, because it is hard to follow too many things at once. So they focus on one fad, and that tickles your curiosity and you click on the link to go their website.
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How To Know How Much Protein Fat And Carbs You Should Add To Each Meal To Lose Belly Fat
When it comes to working out your calorie or macronutrient intake when youre trying to lose belly fat or any weight loss you need to do some calculations. These calculations will be based on your current weight, the weight you want to achieve, your height, age, any other health issues, activity level and other factors, this means its not something we can help you with.
There are however some generally accepted macronutrient breakdowns that are known to help with weight loss, but as we said these are general numbers and you should work out what you need specifically to achieve your goals.
Your daily calorie intake, which you need to work out to help you lose weight, can generally be broken down to:
- 45 65% of your calories from carbs
- 20 35% of your calories from fats
- 15 25% of your calories from proteins
Reference: Dietitians Australia
Why Does Belly Fat Usually Form
Weight gain as a whole is a little complicated but belly fat typically forms from consuming too many calories, which causes weight gain, says Keri Gans, R.D., author of The Small Change Diet. That said, you really cant control where fat accumulates in your body. We have practically no control on where that weight goes, Gans says. It usually ends up on our belly or hips and thighs based on ones genetics, sex, and/or age.
Gaining weight quickly raises the odds that youll develop more belly fat, says Jessica Cording, R.D., author of The Little Book of Game-Changers. But different body types are more prone to storing fat tissue around the midsection, she says.
Certain other factors, like not getting enough sleep or being stressed out can also raise your risk of developing more belly fat, Cording says. Higher levels of the stress hormone cortisol has been shown to promote more accumulation of fat tissue around the midsection, she explains.
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The Importance Of Exercise In Losing Belly Fat
Exercising is extremely important when trying to shred fat from the belly area and overall body fat. Regular exercise can lift your mood because the body releases chemicals called endorphins, which make you feel energetic, happy and also reduces your stress. When you add exercise to your daily routine it also helps you to boost your confidence and makes you sleep better. Exercise is also proven to reduce blood pressure levels. But most importantly exercise will help you reduce your body fat percentage, reduce your belly fat and make you fit and healthy.
So No There’s Not But Here’s What You Can Do
1. Start simple
Typically there are many things you may need to improve to lose belly fat. But start by focusing on changing or improving just one thing. Then, once you conquer that first objective, you can move on to the next thing, and so on.
2. Target sugar
One good place to begin improving your food choices is to eliminate sugary drinks and not just soda, but juices. Sugar increases belly fat and fiber reduces belly fat thus when you’re juicing fruits, you’re removing the fiber, leaving pure sugar. So one quick fix, a very concrete fix, would be eliminating sugary drinks.
Replacing sugary beverages with water will help dramatically cut down your sugar intake, and then once you’ve taken that step, you can figure out how to cut down on foods that are high in sugar.
If you have a sweet tooth and need to put that final accent to your meal, eat an apple, melon or fresh berries. Just remember, fruit is not a substitute for vegetables.
3. Go Mediterranean
The popular “flat belly diets”embrace much of the wisdom found in eating a Mediterranean diet, which helps everything from brain health to hearth health. The basic premise for both diets is eat foods rich in monosaturated fatty acids that may help reduce your belly fat storage. MUFA-rich foods include olive oil, nuts and seeds, avocodos, and fish. Eating yogurt regularly has also been found to be helpful in reducing belly fat.
4. Front-load your meal
5. Commit to a physical lifestyle
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Get A Good Nights Sleep
Dont skip out on sleep if you want to lose your beer gut. The University of Chicago conducted a study showing that people who get a little over eight hours of sleep each night lose more fat than sleep-deprived persons receiving a little over five hours of shuteye. Not getting enough sleep has a connection to increased hunger and a greater chance of overeating.
Avoid Foods That Contain Trans Fats
Trans fats are created by pumping hydrogen into unsaturated fats, such as soybean oil.
Theyre found in some and spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies .
A 6-year study found that monkeys who ate a high trans fat diet gained 33% more abdominal fat than those eating a diet high in monounsaturated fat .
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats.
SUMMARY
Some studies have linked a high intake of trans fat to increased belly fat gain. Regardless of whether youre trying to lose weight, limiting your intake of trans fat is a good idea.
Alcohol can have health benefits in small amounts, but its seriously harmful if you drink too much.
Research suggests that too much alcohol can also make you gain belly fat.
Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity that is, excess fat storage around the waist .
Cutting back on alcohol may help reduce your waist size. You dont need to give it up altogether, but limiting the amount you drink in a single day can help.
One study on alcohol use involved more than 2,000 people.
26 ).
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Belly Fat And Heart Disease
For example, a study published in 2015 in the Journal of Clinical Endocrinology and Metabolism suggests that visceral fat is associated with higher triglyceride levels and lower high-density lipoprotein in men. The presence of excessive visceral fat was also associated with higher total cholesterol in men. High triglycerides, low HDL cholesterol and high total cholesterol are all major risk factors for heart disease.
Shut Down Sugar Consumption
Added sugar in candy, cookies and other sweets, as well as soft drinks and fancy coffees, is unhealthy and has negative effects on your metabolic health. When you eat a lot of added sugar , your liver gets overloaded and must turn it into fat â often belly fat. High sugar intake can raise your levels of cortisol, a stress hormone linked to the storage of visceral belly fat, as shown in research published in Obesity in 2014.
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Do Some Weight Training
The best way to lose weight is by lifting it. While, as nice as it would be, you can’t actually train your body to shave pounds off specific places, you can increase your full-body fat-burning potential by adding some resistance exercise to your routine. In a study published in Obesity, researchers at the Harvard School of Public Health found that men who stuck to a routine of just 20 minutes of weight training a day significantly reduced their risk of gaining belly fat as they aged when compared with men who did a comparable amount of aerobic exercise.
Exercise To Lose Belly Fat For Men: Lying Leg Raises
How to do them :
- Lie flat on your yoga mat. Take your thumbs and place them under your hips. Partially lift your feet from the ground, and look up to the sky. Make sure to engage your core.
- Gently raise your legs to a 90-degree angle and then bring them back down again.
- When you are about to touch the ground, raise your legs again. You should do 3 sets of 15 reps of this exercise.
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How To Lose Belly Fat While Running
One of the traps many runners fall into is thinking that the further they run, the more belly fat theyll burn, but thats not always the case. While long-distance runs are excellent at building endurance and burning calories, theyre not necessarily the best for dealing with body fat. To lose the flab, youll have more success by mixing up your training routine.
- Consider cross-training
Cross-training involves picking a primary exercise, which in this case is running, and supplementing it with secondary exercises such as swimming and cycling, which are both effective at burning belly fat, to improve the gains made by the primary exercise. These secondary exercises should be low impact, to reduce the risk of injury, and should only be done for a relatively short period of time, so no more than 30 to 60 minutes per session.
- Try trail running
A simple way to tweak your running to lose belly fat is to head away from the roads and onto the trails. Although your pace is likely to be slower, trail running provides more of a total body workout to help you tighten up those problem areas. Jumping over logs and rocks, running up and down hills and navigating unpredictable terrain that changes with every step will work your calves, quads, glutes and belly far more than running on a flat road. If you find youve reached a weight loss plateau on the roads, working smarter, not harder, by incorporating some trails could be an effective solution for you.
