how to reduce lower belly fat

5 EFFECTIVE AND EASY WAYS TO REDUCE LOWER BELLY FAT

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5 EFFECTIVE AND EASY WAYS TO REDUCE LOWER BELLY FAT

When you start gaining weight, body starts storing fat in unusual parts. The most affected part in this case is lower belly. Similarly,when you are on diet your belly fat goes first. Larger waistlines increase the chances of heart diseases,cancer and diabetes as well.

Fat being gathered around your belly is called beta fat which is notoriously hard to lose as compared to other parts. But you can make it possible from the comfort of your home and it depends on your persistent behavior towards it.

According to experts it is crucial to burn more calories than you consume per day. An average person should not consume more than 2000 calories a day. Moreover,3500 calories are equal to one pound of fat. Extra consumption of calories result in lower belly fat.

how to reduce lower belly fat

DIFFERENT TYPES OF FATS

Fat that occurs due to anxiety or taking stress is known as cortisol fat.For this,exercise is really beneficial as it immediately benefits both stress and obesity.

90% Subcutaneous fat lies beneath the skin which is easy to lose and 10% visceral or intra abdominal fat lies beneath firm abdominal wall and this fat is totally out of reach.

Visceral fat surrounds organs not only of fat people also of slim people too.

5 EFFECTIVE WAYS TO REDUCE LOWER BELLY FAT

1.Eliminate Sugars

cut on sugar to reduce lower belly fat

Eliminate sugar from your routine,if you want to get rid of bulging belly.You need to check upon your calorie intake on daily basis.Sugar does not contain as such nutritional property .Even our body does not feel any necessity of sugar,we ourselves make our body addicted to sugar.The more you consume it the more addiction level gets higher and this is dangerous.Remember sugar slows down metabolism.People with sweet tooth cannot resist sugar cravings well we have some tips for them and hopefully  these tips will work for them.

  • Plan and prepare meals such as oatmeal or yogurt with fruits so you do not rush for chocolate bars or other snacks.
  • Instead of munching on candies,cakes and desserts replace them with dates,figs and dried apricot.
  • Herbal tea,smoothies,coffee are way better than packed juices and sodas.
  • Add small amount of dairy products like milk,cheeses and yogurt in your daily appetite.
  • Cardamom,cinnamon and nutmeg are amazing to bring a tremendous change to get rid of unnecessary sugar cravings.
  • Jaggery and honey are always there to satisfy your cravings.

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THINGS TO REMEMBER:

Sweetness in fruits is called fructose that is why excessive consumption of fruits is not good for your health. Lactose is the sweetness present in dairy products and of course over usage will never benefit you health-wise.Moderation is the key to all the goodness.

2. Crunches

easy crunches to reduce lower belly fat

When it comes to the best exercise to target belly fat,crunches rank on top. Crunches are popular core move,if performed properly,you get awesome results. It is a beginner friendly exercise because you can do it anywhere without the requirement of any special equipment.

Pros Of Doing Crunches:

  • Helps building core muscles
  • Abs strength workout
  • Tightens belly
  • Belly appears flatter and toned

Cons Of Doing Crunches Improperly

  • Severe neck pain
  • Back pain issues
  • Restless nights due to muscle pain

Types Of Crunches:

  1. The Basic Crunch
  2. Reverse Crunch
  3. Vertical Leg Crunch
  4. Long Arm Crunch
  5. Bicycle Crunch
  6. Double Crunches

It is up to you which one suits you as per your ease level.As a beginner 10-25 set of crunches is okay.Keep adding or increasing the number of reps once you feel yourself strong enough.Crunches are the simplest and very effective way to get a taut and toned tummy.

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3.Chia Seeds

chia seeds to reduce lower belly fat

Chia seeds have become modern day super food only recently.These tiny magical seeds aid weight loss and help losing belly fat effectively. Chia seeds help to prevent overeating and give the feeling of fullness for hours.

As chia seeds contain zero calories this is why they cut fat from belly.Health and diet conscious people are using chia seeds around the globe.Chia word in ancient Mayan language means strength. Chia seeds provide sustainable energy,these seeds are full of fibre,protein,good fat,calcium,phosphorus,magnesium and manganese.

2 tablespoons of chia seeds contain only 101 calories.And these seeds are a definite option to be added in your diet to get rid of stubborn belly fat.Here are some tips to use them every day in your diet:

  • As a morning drink,use them in water or in smoothie
  • Sprinkle over salad
  • Mix them with fruits in a bowl
  • Oatmeal and chia seeds perfect breakfast choice
  • Pour some quantity of chia seeds in porridge,yogurt or cereals.
  • A jug of water along with chia seeds and lemon juice is an amazing drink to consume throughout the day

Chia seeds can be consumed as they are but soaking them overnight in water not only help them in expanding and doubling in size,also they make you feel hydrated as they absorb all the water.Furthermore,soaking chia seeds overnight help them provide us all the benefits they contain.

4.Stress Management

Chronic stress is the major cause of lower belly fat.Belly fat gives a poor self image and indication toward unhealthy body. Due to constant high stress levels our body produces cortisol fat,as a result of it,dangerous and unhealthy changes occur within body.

Production of cortisol fat makes you consume more food and you start gobbling down large amount of meals,even without noticing.And eventually,excessive calories from all that food get stored in abdominal area of body.

High cortisol levels reduce the ability of brain to control hunger.Stress not only increases hunger,it deprives one from sleep simultaneously.A night with disturbed sleep forces your body to consume 300 more calories,the next day.Better sleep pattern helps losing lower belly fat.Disruptive sleep loses level of glucose and insulin sensitivity very quickly and the urge of food gets out of control.Here are some easy and effective tips to help you in managing stress:

  • Exercise for at least 20 minutes a day
  • Meditate
  •  Deep breathing
  • Brisk walk
  • Do not sit for long periods of time
  • While working,stand up every hour,move and stretch your body

Foods to control constant stress:

  • Dark chocolate
  • Berries
  • Leafy greens
  • Coffee
  • Fish
  • Green tea

All these foods reduce lower belly fat effectively.

5.Brisk walk

Brisk walk is a great physical activity that is accessible to most people and yes absolutely free of cost.Visceral fat(internal belly fat) can burn with the help of brisk walk.Brisk walk sheds lower belly fat in less time than you think.Heart rate goes higher while walking briskly.45 minutes of brisk walk on daily basis make your body persiprated and you burn that horrible lower belly fat.Brisk walk boosts metabolic rate of body and you start losing excessive fat quickly.

How To Walk Briskly?

  • Start walk at slow pace for like 3-4 minutes.
  • After this,speed up and start walking at brisk pace.
  • During walk,drive your arms back and forth.
  • Keep your abs slightly tight.Walk with good and firm posture.
  • The moment you are done with walk,time to cool down.
  • Slow down your speed and start breathing slowly.

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