Losing belly fat is the most common weight loss goal for many people around the world. When considering the abdominal fat, it is specifically harmful type of fat according to a lot of researches. It has the strong links with several other major diseases such as heart disease and type 2 diabetes. For this main reason, losing belly fat is the most significant thing for everyone and this belly fat loss will give you so much of benefits for your overall health & well being.
Lower belly fat loss:
Every person’s body stores the amount of fat differently. When considering lower belly, it tends to be the major place where the fat collects for so much of people. This is mainly because of the following reasons such as,
- Lifestyle factors
Patience, proper diet, and regular practice of exercises are the major things to get rid of the lower belly fat in an easier manner.
It is very important to do some exercises like yoga, cardio, and also crunches which can tone your lower abs muscles and also strengthen them to erase the fat deposits. The only way to lost fat from your lower abdominal is to lose fat overall. The calorie deficit surely helps with this process.
Creating the calorie deficit helps burning the particular amount of calories to lose fat at all. Burning about 3,500 calories more than you consume is equal to one pound of fat. When having about 500 calorie deficit via the combination of exercise and diet, you can lose about 1 pound of fat per week.
Whenever you are considering the diet to lose the lower belly fat, consuming more calories than you burn will develop more amount of visceral fat. Sometimes, it will settle around your abdomen. So eating the right foods may be very helpful in aiding you for weight loss. You should need to limit or avoid foods which are high in bleached grains & refined sugars, and also highly processed. This is because such kinds of foods have been linked to increase the blood sugar instability & as well as the inflammation in the digestive tract.
Instead of eating such foods, you can focus on adding more amounts of fiber and protein sources to your diet. You should also add cruciferous veggies which may help you full for the longer period of time & contain huge amounts of nutrients. They include,
If you add more amount of protein in your diet, it can boost your energy and stamina without adding many calories to your daily calorie requirements. Some important protein sources include,
- Lean meats
- Hard boiled eggs
- Legumes & beans
- Nuts & seeds
It is also crucial to limit or avoid artificially sweetened drinks including diet sodas and energy drinks. At the same time, you should also stick to use anti-inflammatory beverages such as water and unsweetened green tea.
Exercises to lose lower belly fat:
The following are the most useful exercises to lose lower belly fat. They include,
HIIT stands for High Intensity Interval Training which is really very helpful to reduce the fat around your abdomen. You have to do the exercises like burpees, speed bag, sprints, and also another cardio movement. For every movement, you should take at least 45 seconds and then you can try another move. You can d this high intensity interval training for your arms and legs which will be really helpful to burn fat in the lower abdomen.
- Scissor switch
Scissor switch is also very helpful exercise to reduce lower abs fat. First of all, you should need to start n your back lying on the yoga mat and slowly lift your legs in the upward direction toward the ceiling at the 90 degree angle. Now, you can tuck the hands behind your head. You can slowly lift your chin to the chest level and hold for a few seconds and folds toward your belly button. In the controlled movement, you can move the legs drop toward the floor. You have to bring legs back up and repeat with another leg. You have to repeat the same for 20 reps.