Fat- the one enemy that everyone seems to have! But where does it seem most apparent? You got that right! It is the evil lower belly that it houses just to annoy and nag you.
How many times have you looked at your reflection in the mirror and wish that you could just get rid of that lower belly fat? Many times you may have searched for a way to lose that belly fat instantly or as soon as possible.
So here are a few effective and healthy ways to lose lower belly fat and feel fit!
But first, What causes excess fat deposit in the lower abdomen?
There can be numerous reasons as to why one gains that fat. Most common ones include the same old same old reasons such as poor diet, lack of exercise, stress and more such lifestyle problems.
Hence, from this, it can be understood that a comprehensive plan involving a change in diet, more exercise and a cocktail of relaxation techniques can be used to counter the incessant threat the fat build-up poses.
1. Reducing Alcohol Consumption
I know that everyone loves that one glass of wine after a hard day or just a can of beer when meeting up with friends. But it is important to understand the fact that almost all kinds of alcohol contain some amount of added sugar which leads to the obvious weight gain.
Hence, for anyone wanting to lose that flab, you should reduce your alcohol consumption to the minimum. After all, we have all heard of what a ‘beer belly’ is. Alcohol not only leads to an increase in weight/fat but is a major risk factor for many other conditions like Coronary Heart Disease, Hypertension and many liver issues.
2. Building A Healthier Diet
This point is the same old, same old one because anyone trying to lose weight and excess fat could have not come across this advice in numerous forms. But honestly, this point can not be stressed enough. Not only for weight loss, but a proper and balanced diet is a necessity for a good and stress-free life.
Especially with reference to the lifestyle that we have adopted today, one can not fathom how much sugar or fat do the processed foods actually contain. And sugary foods can lead to obesity by not only increasing the fat content but also slowing down the metabolism. Trans fat also causes inflammation which leads to obesity.
Basically, a diet high in protein, complex carbohydrates and plenty of fruits and vegetables are recommended.
3. Increasing Exercise
To lose weight in the lower belly, it is extremely important to combine exercise along with the various other techniques one may be using. The increasingly sedentary lifestyle that we all are getting into poses a huge threat to almost a whole generation of children.
Hence, it becomes imperative to start on with an exercise regime that would help in not only reducing that lower belly fat but also help you in feeling fitter.
For the cause of losing lower belly fat specifically, a combination of strength training and aerobic exercises is recommended which include cardiovascular and high-intensity training alongside weights and resistance training.
4. Drinking Fat-Burning Detox Water
Detox water is almost a new trend. Even though one may think that how much difference can a glass of water make, but detox and flavored waters have made a lot of difference in the weight loss journey of many.
Check out these delicious detox water recipes which can be best suited for you.
5. Getting Appropriate Sleep
One of everyone’s favorite activities is sleeping! Well, then this. One might be everyone’s favorite tip to actually put into action. Sleep is basically a change of batteries for your brain and body. When you sleep, your brain almost restarts your bodily functions and is, hence, vital for your health.
Developing a proper sleeping pattern aids your other activities by keeping you balanced. Belly fat is especially affected by your sleep pattern, as proven by research.
6. Let Go Of That Smoking
Not just for the purpose of losing belly fat, but it is general knowledge that smoking is no good for anybody. It increases the risk for. Coronary Heart Disease, Hypertension, Apoplexy and many more respiratory problems.
By quitting smoking you would be massively reducing the risk of belly fat.
7. Lay Down In The Sun
Recent research indicates that optimum exposure to sunlight helps in weight reduction and alleviating of any form of metabolic dysfunction in animals. Even though enough research is required for what effects it might have on humans, it can be worth giving a shot.
And anyway, who would not like laying down in sun and maybe even getting that tan!
8. Drinking Green Tea
The one thing that is for sure going to remind you of a great peaceful day at the spa is some green tea. Not only is it delicious but extremely healthy as well.
Green tea contains a rich amount of epigallocatechin gallate which is an antioxidant. Antioxidants basically help in getting rid of the harmful effects of free oxygen radicals thereby preventing any sort of toxin accumulation.
Fewer toxins drastically reduce the risk for abdominal fat build-up, especially in the lower abdomen.
There are many other beneficial teas which help in weight loss.
9. Reducing Stress
Stress can cause a lot of problems in the body which one may not have even thought of. Increasing weight is one of them. Hence, stress can have a huge impact on weight gain. By. Releasing cortisol, a hormone that increases appetite which, in turn, leads to weight gain.
Stress reduction can be done through various relaxation techniques like yoga, meditations, gentle exercises, JSMR and many more. Reducing stress is one of the health benefits of doing yoga.
10. Track Your Progress
A famous person once said that it is imperative for you to know where you are to know where you want to go. This principle definitely applies to your weight-loss journey as well.
You can use various techniques like keeping a virtual/real journal, making charts, putting up pictures to track your development and so on. This not only helps you theoretically but in many ways increases the motivation level.
11. Take Fish Oil
Fish oil influences your metabolism by activating enzymes that burn fat in your body. Hence, they become a great supplement for your diet. Your insulin-resistance also reduces by bounds.
Studies show that metabolism can increase by almost 26% when aerobic exercises are complemented by fish oil intake.
12. Try Intermittent Fasting
Intermittent fasting has become the thing of now. Everyone from celebrities to your colleague is probably talking about it. Intermittent fasting is an eating pattern which involves cycles of fasting.
There are various types from which you can choose then that would suit you the best. For example, one cycle involves a complete 24 hour. Fast twice in a week whereas one involves fasting each. Day for a continuous period of 16 hours.
The decrease may not seem a lot in a go but has long-lasting effects and helps you in making a great eating routine.
13. Having Post-Workout Meals
Many nutritionists support the idea of having a meal post your workout. In fact, it is said to be an important part of your diet. And who does not like to just eat after sweating it out in the gym!
Just be sure to add a lot of good carbs, proteins, and healthy fats to the diet. Even if you are planning on having just a snack or smoothie make sure to pack it with as many fruits and nuts. These together can do wonders to replenish your lost energy as well as most of your metabolism.
As we always have implied, I would like to add it in this article as well that it is extremely important to have a healthy body image. You just need to feel beautiful in the shape that you are in. You need to meet your standard of beauty. If getting fitter makes you feel stronger and better, go for it!