How to Lose Lower Belly Fat
Many people wonder how to lose lower belly fat, without taking into consideration the fact that belly fat is most likely the cause of an overall body problem and that you cannot spot reduce. Therefore, in order to lose belly fat, you must engage in a healthy and complex fat loss program, which will involve multiple areas of your body.
Trough specific exercises and a proper diet, you can target that area of your body that you want to shape. While losing weight might leave your abs flabby, targeting your efforts guarantees that in the end you will have toned stunning-looking abs.
The first thing you must consider when thinking about how to lose lower belly fat is diet. If you have problems with your lower abs, they definitely come from poor alimentation. You may not know it, but our bodies store the excess of fat around the middle.
When this happens, you are in a vicious circle, as stomach fat increases the production of stress hormones (i.e. cortisol and adrenaline), which raise the insulin levels and deposit even more fat around the middle of your body. Hence, a diet to reduce lower belly fat is extremely important.
Lower belly fat is, to some extent, a result of bloat. Therefore, you must learn some things about water weight management. A diet for lower belly fat should begin by targeting the bloat resulted from the excess of sugar and sodium present in your organism. There are certain foods that have the property to flush out fluid and prevent gas and constipation.
Good examples of foods that can reduce fluid retention are strawberries and blueberries, lemons and peaches, squash, cucumbers, tomatoes, green beans and asparagus. Include them in your daily diet, in turns, and they will help you flatten your lower abs and feel better.
The next thing you should do regarding your diet is to remove saturated and trans fats, as they are incredibly harmful for your stomach. Shift from this sort of fats to monounsaturated fats, which are the only kind of fats that will help you shape your lower stomach. Therefore, you should start seeing olives, nuts, vegetable oils, seeds and avocados as short answers to the question of how to lose lower belly fat. Contrary, avoid meat, dairy products, eggs, coconuts, cookies, fries and those products that contain hydrogenated or partially hydrogenated oils.
We have spoken about sugar. Your body turns the carbohydrates that you eat into sugar and glucose, and uses them as sources of energy. Simple carbohydrates are bad, because they are quickly converted into sugar, spiking your insulin levels and making you feel hungry. If you remove simple carbohydrates from your diet, you are less likely to experience overeating problems. Complex carbohydrates, on the other hand, make you feel full and offer you the energy you need. So, add broccoli, eggplants, whole grains, apples and pears as further possible answers to the question how to lose lower belly fat. There is also a tiny exception to the above-mentioned rule, which can prove very wise in your battle with fat. While simple carbohydrates found in foods such as cakes, candies and fudge should always be avoided, fresh fruits like berries and grapefruits (which are also simple carbohydrates sources) can offer you a boost when you are hungry, without adding lots of calories to your body.
Another great tip on how to lose lower belly fat – that all of us know about, but most of us choose to ignore – is to drink between 8 and 12 glasses of water per day. It is better if you drink filtered water, which will help you eliminate the excess fluids that contribute to the previously discusses bloating problem.
The next tip on how to lose lower belly fat through diet is to eat frequent meals. In order to be able to lose lower belly fat, you should be able to eat less, while at the same time keeping your blood sugar levels low. In order to be able to do so, you must eat 400-calorie meals at every four hours. Include at least one healthy fat in each of these meals, so that you will be able to feel full and fight overeating. Cravings cause you to eat extra calories, so you should not skip meals. Skipping meals also causes your metabolism to slow down. If you have problems with your lower abs, you should eat 3 meals and several healthy snacks (e.g. fresh fruits) per day in order to keep your metabolism active.
People that search for tips on how to lose lower belly fat would do anything, but exercise. You cannot prefer starving over exercising, and no diet is efficient all by itself. Therefore, you cannot escape exercises if you want to be efficient.
There are certain exercises that are better than others when it comes to losing lower belly fat. Here are further tips on how to lose lower belly fat.
Start by lying down on your back on an exercise mattress, and then bend your keens and keep your feet on the ground at a distance of a shoulder width one from another. Put your arms at your sides and face your palms side down. Contract your stomach muscles and gently raise your pelvis from the ground. Once your pelvis is up, hold still in that position for a few seconds, and then gently lower your pelvis back on the ground. Repeat this series 50 times – or less if you cannot handle it. The most important at first is to do the exercises correctly, rather than to do plenty of series.
Combine all the above tips on how to lose lower belly fat into a personalized program. The most important thing when embracing a weight loss program is to make sure that it complements your life style and that it does not become a burden, otherwise you will give up before reaching your goals, and you will get dispirited.
Try to take what is best out of every instruction on how to lose lower belly fat, and make your own program, but do not forget that you need to combine diet with exercise in order for it to work.