There are many people today who struggle with getting rid of stubborn lower stomach fat. Any individual who wants to lose lower belly fat, will find that toning this stubborn area can sometimes be a challenge. While ladies belly fat tends to be the most stubborn, due to the unique makeup of a woman’s body, there are many men that also struggle with belly flab as well. Fortunately, there are ten easy steps that can be taken to help rid yourself from love handles and belly fat and finally get the flat stomach that you have been looking for.
1. Get in the Right Mindset
Before you can start getting rid of stubborn belly fat, the most important thing to do is to get in the right mindset. Belly fat is often the most difficult type of fat to get rid of, especially for women, and the process can be frustrating for anyone struggling to tone up. This is why it is important to go into the process expecting it to take some time. The process involved with getting rid of lower belly fat, is typically a multi-step process and one that should be approached with patience. Staying positive when you don’t see immediate results is probably the most important factor when working on this area of the body. Just tell yourself not to give up and stay after it.
2. Reducing Your Caloric Intake
One of the first and most important steps in riding lower belly fat comes with reducing your caloric intake. This may seem like a simple piece of advice, but it is one that can go a long way in terms of transforming that difficult abdominal region. At its core, losing belly fat is all about losing weight. This is done by reducing your caloric intake. Try to reduce your caloric intake by around 25%. This means if you are currently eating 2,000 calories a day, try to reduce this number to 1,500.
There are a few ways that you can effectively reduce your caloric intake. The first is to reduce your portion sizes. Another way to help reduce caloric intake is to focus on eating only lower calorie foods. Making ‘simple swaps’ of items that are high in calories, carbs and fats for those that are lower in calories can effectively help anyone reduce their caloric intake in a positive manner.
3. Eliminating Sugars
Much of your diet modifications, when eliminating body fat, should focus on reducing sugar. Most medical professionals believe that sugar is the main cause of issues with obesity in the United States, even more than fats. Extra sugar in the diet can increase the amount of the hormone insulin that is produced in the body. This can ultimately cause energy to be stored in the body’s fat cells, which can cultivate in unsightly fat around the midsection.
In general, a healthy diet should consist of lean proteins, good fats rich in Omega 3’s and plenty of fruits and vegetables. Many times items such as fat and empty carbs are actually stored in the midsection as fat, which is why individuals who have too much sugar in their diet tend to store most of their fat in their belly.
4. Drink Water
Staying hydrated is important when it comes to maintaining a fast working metabolism. Water also helps keep your body to function at a high level when you are participating in intensive aerobic exercises. When you drink enough water, you will also help your body feel more full, so you can eat last. In order to see the effects of water on your belly fat, it is important to drink at least eight glasses per day, including one to two glasses before each meal.
5. Eliminate Stress
While this step can be difficult for many busy individuals today, eliminating stress can be effective in terms of targeting belly fat. Stress can cause an increase of cortisol in the body. This is a hormone that causes the body to store extra fat, particularly near the stomach or abdominal area. While it can be difficult to try to eliminate stress, it can go a long way in terms of helping to maintain a slimmer waistline. Stress can cause emotional or comfort eating, that in turn can lead to a higher caloric intake and more fat being stored in the body.
6. Do Plenty of Cardio
In order to eliminate excess fat from the body, it is important to do aerobic exercise, or cardio intensive exercises. This will help burn away excess calories and speed up your metabolism, so you can burn away and lose weight faster. When paired with a healthy, low-calorie diet, this is one of the fastest ways to burn away fat from your midsection.
The average person needs at least 30 minutes of aerobic exercise, at least five days a week. This includes exercises such as jogging, brisk walking, swimming, hiking and biking.
7. Adding Vitamin C
Vitamin C is a powerful vitamin that can help balance cortisol in the body. When you are under high levels of stress and excreting more cortisol, this can help balance your levels and prevent excess fat from building up. Vitamin C is also essential for helping the body to make carnitine, which is a compound that the body uses to turn fat into fuel. Vitamin C supplements, bell peppers and kale, or vitamin C powders such as Emergen-C can all be used to help balance your vitamin C levels.
Many people don’t realize just how much sleep impacts the body. When you stay up late and don’t get enough sleep, the body’s biorhythms quickly get thrown off. This causes most people to end up eating more. Studies have also shown that when people are tired they tend to produce more ghrelin. This triggers sugar cravings as well as cravings for other fatty foods. A lack of sleep will also disrupt your hormone production and balance and it can impact cortisol levels in the body. By getting seven hours a sleep per night, you can start keeping extra unwanted belly fat at bay.
9. Do the Right Type of Exercise
Most people know that doing abdominal exercises can help build lean, strong muscles in your midsection. However, it is important that you do the right exercises in order to eliminate belly fat. You need to do more than just crunches in order to lose fat, you need to do a collection of different abdominal exercises that focus on different core muscles. This includes planks, butterfly kicks, and leg lifts that target the difficult lower abdominal muscles where belly fat is stored.
In order to see the results of a strenuous abdominal workout, it is important to always pair abdominal moves with cardiovascular workouts. This will help burn away the fat that is stored on top of the abdominal muscles. Not adding cardiovascular exercises to the workout will only cause excess fat to be stored on top of, or cover up your abdominal muscles. This is an issue that many men often deal with, as they are able to build strong abdominal muscles faster, only to find they are hidden underneath layers of fat.
10. Create a Plan to Stay on Track
Many times, for those who are trying to lose stubborn or difficult body fat, the biggest challenge lies in staying focused to reach your goal and keeping stubborn belly fat away once it has been lost. This is why it is important to create a plan that will help you stay on track. Many people find that keeping a journal about their successes and failures is the best approach, while others will turn to a diet or exercise ‘buddy’ to help them stay focused.
Below is a real video about losing the belly fat. Worth the watch. Enjoy!