Belly fat not only stops you from wearing your favorite outfit but also leads to health problems like metabolic syndrome, heart disease, diabetes, and cancer. Belly fat makes you lose your self-confidence. This acts like a black dot in your beauty. Don’t worry read our article to remove that black dot by knowing the best ways to get rid of lower belly fat.
Reasons Behind That Stubborn Belly:
- You drink carbonated drinks on a regular basis.
- Late night snacks have become a part of your life.
- You skip meals and then eat larger portions of food.
- Your body does not get enough water.
- There is no magnesium in your food.
- Sleep deprivation leads to stubborn belly.
- Your food is loaded with salt.
- Drinking too much alcohol leads to belly fat.
- You pile up on sugary foods.
- Hormonal changes lead to fat accumulation.
Best Ways to Get Rid of Lower Belly Fat:
1.) Fiber Foods to Lose Belly Fat:
A broom sweeps away the garbage from the floor. In the same way, fiber sweeps away the garbage from your digestive system. Fiber keeps your intestine clean and extracts more nutrients from the food. It reduces your belly fat by decreasing the impact of carbohydrates. Fiber-rich foods decrease hunger as it takes more time to digest fiber. It decreases insulin due to which you lose weight. Insulin is a fat storing hormone. Fiber decreases the bad cholesterol and increases the good cholesterol. If you want to get rid of lower belly fat, then fiber should be a part of every meal. Here is a list of fiber rich foods to lower belly fat.
- Bran cereal
- Vegetable salad
- Lima bean
- Brussels sprouts
- Split peas
2.) Add Vinegar to Burn Belly Fat:
Apple cider vinegar is a good choice to get rid of lower belly fat. The acetic acid in apple cider vinegar burns the belly fat. The shredded pounds are never seen again. Apple cider vinegar suppresses your appetite. The reason is the presence of pectin in apple cider vinegar, which makes your stomach full and satisfied. Drink apple cider vinegar before every meal. The acid in apple cider vinegar helps with the digestion of protein. There will be more protein available for hormone synthesis. It stimulates digestion and improves the body’s utilization of iron. Apple cider vinegar stimulates the taste buds. You can use this for dressing your salad or drink a glass of apple cider vinegar daily.
3.) Pile on Proteins to Lose Belly Fat:
Protein is a powerful nutrient that helps to get rid of lower belly fat. Proteins help you to burn more calories throughout the day. There are two forms of protein, animal proteins, and plant based proteins. Animal proteins include fish, eggs, meat, beef, and cheese. Plant based protein include beans, lentils, soy products and tofu. Protein fights the hunger as it takes a longer time to digest proteins. It speeds up your metabolism due to which you burn more calories. The leucine in protein prevents the muscle loss. Try these amazing proteins to shrink your belly.
- Pistachio nuts
4.) Exercise to Get Rid of Lower Belly Fat:
Exercise Ball Crunch: This is a simple to do exercise, which is great for abdomen muscles. Lie down on this ball on your back and keep your hands behind your head. Lift up the torso by contracting the abs. Make sure that the bottom of the ribcage is pulled towards the hips. Do 3 sets of this exercise.
Vertical Leg Crunch: Lie down on the floor with your legs straight and keep your hands beneath your head for support. Keep your legs in a fixed position and lift up your shoulders. Do 3 sets of this exercise for promising results.
Run and Walk: This is the best exercise to get rid of lower belly fat. This exercise only requires a good pair of shoes. Running increases your heart rate due to which calories are burned at a faster rate. Walk 30 minutes per day to lose belly fat.
Bicycle Exercise: This is one of the best cardio exercises for burning belly fat. It focuses on abdominal muscle activity. Lie down straight on your back and keep your hands behind your head. Lift your head and shoulders off the floor and bring your knees close to your chest. Move your right elbow towards the left knee and keep your right leg straight. Switch sides and do 3 sets of this exercise for favorable results.
5.) Green Tea to Reduce Belly Fat:
Green tea contains a health boosting antioxidant called EGCG, which helps to get rid of lower belly fat. It is prepared by steaming the freshly picked leaves slightly. This prevents the breakdown of active compounds. It stabilizes the blood sugar level and reduces the level of stress hormones. Green tea has the presence of catechins, which helps in increasing the metabolism. The added flavors can reduce the benefits of green tea so it is suggested to drink pure green tea. The effectiveness of green tea will decrease if you over dilute it with water. Instead of using a green tea bag, try to use fresh leaves. Drink 4 to 5 cups of green tea daily to get rid of lower belly fat.
6.) Sleep to Get Rid of Lower Belly Fat:
We all know that sleep is necessary for a healthy body. But you will be surprised to know that it also helps in losing belly fat. Insufficient sleep can reduce the benefits of dieting. Sleep deprivation leads to more hunger, dissatisfaction in meals and lack of energy. Due to sleep deprivation, your body also suffers from metabolic grogginess. In this condition, the body is not able to use insulin properly. Due to insulin sensitivity, the fat cells remove the lipids and fatty acids from the blood stream and prevent storage. The excess insulin stores the fat in the visible areas of the body such as belly. Leptin and ghrelin play an important role in weight loss. You feel hungry if the leptin level in the body decreases. Ghrelin stimulates the hunger and slows down the metabolism. So it is very important to balance these hormones. Sleep deprivation imbalances these hormones.
7.) Stress to Reduce Belly Fat:
Stress is becoming the main cause of many life taking diseases. It is also responsible for the unwanted belly fat. The reason is it increases the level of cortisol hormone due to which fat is stored in the visible parts of the body. Time management and meditation can help you to stay away from stress. Reducing your stress is very necessary to get rid of lower belly fat. You can take up a new sport to manage your stress levels. If you are stressed due to your job, then changing the job will be a right choice for you.
8.) Manage Your Calorie Intake:
The unit to measure energy is called calorie. To get rid of lower belly fat it is necessary to eat fewer calories per day. In order to lose belly fat, it is necessary to become calorie deficit. This means that you should eat fewer calories. The calories should be lower than the minimum calories your body needs. This way the body is forced to burn those stored calories. While creating your calorie deficit keep two things in mind. Make a calorie deficit that maximizes the fat loss and minimizes the muscle loss. Use an online tracker to calculate the amount of calories you consume every day. Consume only 1200 calories per day to reduce belly fat.
Ways to Reduce Your Calorie Intake:
- Exercise daily.
- Do intense, targeted workouts.
- Dietary changes.
- Eat fewer portions of food.
- Lifestyle changes.