Happy Wednesday Squadies! One of the most common issues when it comes to retaining body fat is the stomach area. Specifically, fat in the lower abdomen area tends to be the hardest to get rid of! Today I'm going to share with you my top tips to burn lower belly fat and KEEP that weight!
How can you target a specific area to lose weight?
The truth is, there is no REAL way to only lose fat in one specific area. Depending on a multitude of reasons such as age, weight, gender, genes, etc., we all lose and store fat differently. That being said, these tips will help you lose weight in ALL areas of your body, including of course the lower abdomen.
Avoid sugar and cut down on carbohydrates
Of course, we all know that sugar is bad for us now, but what you might not know is that many studies have shown that the body tends to accumulate fat in the abdominal area, especially when eating sugar. Reducing your sugar intake or removing it completely from your diet will make a huge difference!
Nowadays you can find Huge amounts of sugar in so many places you might not have expected. One of those places is in juices and drinks. Be sure to read the label and check how much sugar is in a drink before you buy it, 9 out of 10 times you will be surprised at what you find!
When it comes to carbohydrates and weight loss, many studies have shown that REDUCING your carbohydrate intake can be very beneficial for your health and help you lose weight faster than a low fat, high carbohydrate diet. .
That doesn't mean you have to cut out carbs entirely to see the difference, but it does mean that cutting back on carbs and eliminating particularly harmful refined carbs can help you lose fat faster.
Eat more protein, healthy fats, and fiber
Now that you've eliminated all that sugar and refined carbs, what should you be eating in its place to help burn lower belly fat ?! PROTEIN, HEALTHY FATS AND FIBERS !!
Fiber and healthy fats take longer to digest - that's GOOD THING! First of all, it helps you feel fuller and fuller for longer. It also gives your body more time to absorb all the vitamins and nutrients from the foods you have eaten!
Protein also takes longer to digest. Along with this benefit, it can boost your metabolism and help your body build and maintain lean muscle mass!
Burning Lower Belly Fat is just one of the many amazing benefits of exercising regularly! It helps you build lean muscle, lose fat all over your body, have more energy, and live a healthier, happier life!
What Kind of Exercise Should You Do?
A mix of high intensity training and resistance training is a great combination to help burn lower belly fat (and burn fat in general).
HIIT training makes your heart beat faster and turns your body into a lean fat burning machine! Resistance training helps your body build lean muscle. When we are building muscle and typically have more muscle on our body, we can burn more calories for LONGER!
Mixing HIIT and resistance training will help you burn lower belly fat!
Basic specific workouts:
We use our kernel for everything. Almost all the movements we have to perform daily require our core muscles! While working your abdominal muscles doesn't mean you'll lose weight only in your stomach, strengthening your core can be very beneficial.
Try THIS leanmazing core workout to get started:
‘How can I lose belly fat ? ’ pulls up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less kcal to keep our body working well. Changes to our hormones during this time mean that we start to lose bourrinage and gain fat. This makes it harder to keep to a healthy weight but that’s not to say it’s . In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle vêtements, choices and behaviours ( especially around diet ) and how active you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your muscle mass and your glucose metabolism ( the way your body processes sugar and uses it for mazout ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or hiit for short ). This will really get your heart rate up and burn the fat. high intensity interval training basically means that you go all out for a bermuda burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
tera avoid temptation, do not stock mauvais choix de nourriture – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for saine snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
If you’re anything like me, you likely want to lose weight and get a flatter stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a bocal of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you moulant down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good posture can help you look slimmer in seconds. Plus, it can also strengthen your stomach groupes musculaires, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.