How to Lose Lower Belly Fat the Healthy Way


Everyone’s body stores fat differently. The lower belly tends to be a place where fat collects for many people. This is because of:
Genetics
diet
inflammation
lifestyle factors
Patience is key when you’re working to get rid of belly fat, but there are things you can try to optimize the process.
Getting rid of lower stomach fat Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they won’t “erase” fat deposits.
The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.
How to create a calorie deficit
Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than you’re consuming on a daily basis? If you are, you’re at a calorie deficit.
Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
By having a 500-calorie deficit — through a combination of diet and exercise — you’ll lose about 1 pound of fat per week.
Diet to get rid of excess belly fat
Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.
Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. They’ve been linkedTrusted Source to blood sugar instability and inflammation in the digestive tract.
Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for
longer and contain many nutrients. These include:
broccoli
kale
cauliflower
Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:
hard-boiled eggs
lean meats
beans and legumes
nuts and seeds
Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.
Lifestyle changes for weight loss .Here are some to consider:
Drink plenty of water.
Add more walking into your routine.
Practice mindful eating, and try to eat slower. Taking your time when you eat can help keep you from overeating.
Quit smoking before you try any kind of calorie restriction plan. Quitting smoking will help make your workouts more fun and effective, not to mention the many other health benefits of quitting. Quitting is often difficult, but a doctor can help build a cessation plan right for you.
Get a good night’s sleep whenever possible. Poor sleep increases stress and has been linked to weight gain.

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