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Scientifically Backed Ways to Get Rid of Lower Belly Fat

Is There Really Any Way To Get Rid Of Fat? straight around your lower abdomen? Unfortunately, the answer is no, you cannot target specific areas of your body. Instead, the focus needs to be on shedding fat from head to toe.

Point exercises (like tons of crunches) can strengthen your abs, but they don’t really get rid of the fat sitting on your abs. For that, you need to strive to lose weight everywhere. Here is how.

If hours of crunches don’t get the job done, then what? will will you help you lose less belly fat? There are many clever strategies you can use to lose weight anywhere and reduce the amount of fat around your lower abdomen.

. Reduce your calories

It’s the # 1 rule for losing weight, period. To lose fat, you need to burn more calories than you are consuming. And that means eating less. The Not my crash diet or skipping meals.

You can lose a pound a week by eating 500 fewer calories a day. Not interested in cracking the numbers all day? Cutting back on your serving sizes or not going back for seconds can reduce the amount of calories you consume.

The same goes for filling half your plate with fruits and vegetables. Why not challenge yourself by growing your own? Then you have boastful rights.

2. And maybe cut your carbohydrates too

You don’t have to be low carb to lose body fat and lower belly fat. However, breaking up with bread may help you achieve your goal a little faster.

In a 2014 study, participants who ate a low-carb diet lost more weight than those who ate a low-fat diet.Bazzano LA. (2014). Effects of Low Carbohydrate and Low Fat Diets. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428290/ Going low carb also seems to help people lose more fat while preserving calorie-burning lean muscle tissue.

3. Increase your protein

Adding a dash of lean protein to your meals and snacks will keep you feeling full longer. It also helps your body retain more muscle mass as you lose weight – and even gives your metabolism a small boost.

The National Academy of Sports Medicine recommends aiming for around 1 gram of protein per pound of body weight, or up to 1.5 grams of protein per pound if you are very active.

Good sources are lean red meat, poultry, fish, beans, eggs, and yogurt.

4. Stop drinking your calories

Do you regularly sip things other than water, black coffee, or unsweetened tea? High calorie drinks can slow or speed your weight loss and make it nearly impossible to get rid of lower belly fat.

A typical example? That 16-ounce latte that you get at breakfast can contain around 250 calories. Get a sugary cocktail after work and you’ll see 300, 400, or even 500 more.

If you have this type of drink on the registry, straight Cutting it out might be enough to melt fat all over your body – including your lower abdomen.

This is especially true of alcohol, as research shows that drinking a lot of alcohol causes fat to be stored around your belly.Dorn JM et al. (2003). Alcohol consumption patterns have different effects on central obesity, measured by the height of the abdomen in women and men (https://academic.oup.com/jn/article/133/8/2655/4687991)

5. Try intermittent fasting

There are a number of options, from a 24-hour fast once or twice a week to a daily 16-hour fasting window. In any case, giving your body regular, longer breaks from eating seems to help with overall fat loss.

What Kind of Body Benefits Can You Expect to Reap? In a 2014 study, people who persisted in intermittent fasting or fasting on the second day lost between 4 and 7 percent of their belly fat within 24 weeks.Barnosky AR et al. (2014). Intermittent fasting vs. Daily Calorie Reduction for Type 2 Diabetes Prevention: A Review of Human Findings. https://www.translationalres.com/article/S1931-5244(14)00200-X/fulltext

6. Go for high intensity intervals

Any type of exercise can help you burn more calories and burn more fat. However, high-intensity intervals (HIIT) can be particularly effective.

Why? Switching between hard and easy seems to help keep insulin levels lower. This can encourage your body to use up fat instead of removing it in your cells for the future.

You will also burn more and more calories after you exercise. Best of all, you can turn almost any workout into HIIT.

7. Try weight training

Lifting weights and doing bodyweight exercises builds lean muscle tissue, which increases your body’s overall calorie burn – even when you are at rest. And the more calories you burn, the more belly fat you will melt away.

Only have time for cardio or Weights? Believe it or not, the weights might actually be the way to go.

In a 2015 study, men who did 20 minutes of strength training daily gained less belly fat over time than men who did cardio for the same amount of time.Mekary RA et al. (2014). Weight training, aerobic physical activity, and long-term change in waist size in men. https://doi.org/10.1002/oby.20949

8. Get enough sleep

The science is pretty conclusive: Too little eye has links to weight gain – even around your core.Beccuti G & Pannain S. (2011). Sleep and obesity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

Sleep deprivation can boost your hunger hormones, make you crave high-calorie foods (hey, pizza and ice cream!), And zap your energy for exercise.

When you eat and exercise to fight belly fat, aid in those efforts by giving you plenty of time to sleep. That’s 7 to 9 hours folks.Hirschkowitz M, et al. (2015). National Sleep Foundation Sleep Length Recommendations:
Summary of the methodology and results. https://www.sleephealthjournal.org/article/S2352-7218(15)00015-7/pdf

9. Keep your stressful situation in check

Stress, such as that caused by sleep deprivation, can affect your weight. Uncontrolled tension or anxiety can cause you to eat more, especially when it comes to high-calorie comfort foods.

Research also shows that high levels of the stress hormone cortisol can encourage your body to store fat in the middle.Warn JP. (2009). Design of the stress response: interplay of tasty foods, glucocorticoids, insulin and obesity in the abdomen. https://www.sciencedirect.com/science/article/abs/pii/S0303720708004498?via%3Dihub

Your Plan: Find stress management techniques that are appropriate for your lifestyle.

If you don’t have an hour to meditate or do yoga, that’s perfectly fine. There are many short-term, effective strategies to help you feel calmer, such as: B. Journaling, contacting friends or just watching a fun YouTube video.

It is completely normal for your stomach to feel loose or wobbly in the early days and weeks after giving birth. In addition to gaining weight during pregnancy, your abs have been stretched to the maximum to accommodate your growing bundle of joys.

Losing belly fat after childbirth starts with the same strategies you would use at any other time to lose belly fat: eat a little less and exercise more. (However, get the green light from your doctor before dieting or exercising after giving birth.)

It may not happen overnight, but it is reasonable to return to your pregnancy weight by the time your baby reaches your first birthday.

(If you haven’t had a baby but have gained weight quickly and are concerned about the possibility of pregnancy, don’t worry – we are here for you.)

Does that mean your lower abdomen looks the same as it did before you became pregnant? Not necessarily. In some women, pregnancy causes the abdominal muscles to separate and create a noticeable bulge even after they have fully recovered from childbirth.

This condition, called diastasis recti, can be corrected by doing abdominal exercises. A physical therapist can help you get the hang of it. Just ask your doctor for a recommendation – they can point you in the right direction.

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