Belly fat isn’t just annoying. It’s one of the hardest forms of fat to get rid of. This is because it forms between organs and deep within the abdominal cavity, which can increase the risk of diabetes and heart conditions. Lower belly fat is usually a sign of an inactive lifestyle or a diet high in sugar and fat. Age, body type and genetics can also play a role in how your body carries excess fat. This article will give you some simple tips for reducing lower belly fat.
Simple Tips to Reduce Lower Belly Fat
It can be difficult to lose lower belly fat, but it’s not impossible. A proper diet plan, combined with regular exercise, may help you lose stubborn fat. Below are some simple and safe tips to follow.
Don’t Skip Meals
The best way to speed up the metabolic process is by eating small portions regularly. Rather than eating three large meals, eat six small meals. Instead of rushing through other meals, eat slowly and enjoy each and every bite of your food. This allows your stomach signals to catch up with your cravings.
A study found that those who do moderate cardiovascular exercise every day can reduce their lower belly fat by about 20 percent. Cardiovascular exercise may even speed up the metabolism, helping burn even more calories.
Exercises to consider include swimming, hiking, walking and jogging. You can also combine aerobic or cardiovascular exercise with resistance training. This helps build lean muscles and improve the metabolism more sustainably.
You should limit your consumption of alcohol. Bear in mind that alcohol is full of empty calories and fat. This may accumulate around the waist, giving you a bulging belly. Therefore, if you really want to lose weight, you should think twice before drinking alcohol.
Getting 8 hours of sleep is the best thing you can do to reduce lower belly fat. If you do not get proper sleep, you may release a hormone known as ghrelin, which triggers cravings for sugar and other fat-building foods. Sleep deprivation can also increase cortisol levels, which can further exacerbate stomach fat. A good night’s sleep relieves stress and refreshes both the mind and body.
You should drink plenty of water throughout the day in order to speed up your metabolism and flush toxins out of your body. Water keeps you feeling full for a longer period of time, so drink a glass before every meal to help curb your appetite. Water can also keep you feeling revitalized and reduce cravings for sugary drinks.
One of the best ways to reduce lower belly fat is to follow a balanced diet. Your diet should include low-calorie whole grains, vegetables and fruits, and you also need to reduce your sodium, fat and sugar intake in order to minimize water retention. Avoid consuming excess sugar, as it can raise your insulin levels and cause your body to store energy in fat cells.
Do Interval Training
This is the most effective way to reduce lower belly fat. Interval training alternates between low and high-intensity cardio. It is beneficial in burning more calories and keeping that burn going after you have finished exercising.
In order to get rid of lower belly fat, you should keep your calorie intake at a healthy range and avoid eating foods that are rich in saturated fats. Junk food lowers the metabolism.
Above all, stay motivated, dedicated and focused. The tips listed in this article are just a guide. It is down to you to put in the work to reach your goals.