Easiest, Simple and Most Effective Ways to Lose Lower Belly Fat

Huda Video

Introduction

1. Belly fat is the most obvious and common cause of the lower belly pooch. Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat. There is no exercise you can do that burns fat in the specific area you want. Belly fat is one of the most difficult forms of fat to get rid of. It forms between the organs, deep within the abdominal cavity, triggering chronic inflammation and increasing the risk of diabetes and heart diseases.

2. Lower belly fat is mainly caused due to sedentary lifestyle and consumption of high fat and sugary foods. Genetics, structure and age also determine the pattern of fat accumulation in the body. Losing lower belly fat is a little difficult but not impossible. The right diet plan combined with exercises as well as strong determination and wilpower may help to lose the lower body fat. I have shown two easiest, simplest and most effective ways to lower belly fat in my video which is attached with this writeup and other important ways are enumerated below:

Exercise

3. Regular exercises can reduce lower belly fat by almost 20%. Cardiovascular exercises speed up the metabolism and burn the calories to help lose weight. It includes jogging, walking, hiking and swimming. Combining resistance training with cardiovascular or aerobic exercises can also get rid of lower abdominal fat. This also help to build lean muscles and improve metabolism in the long run. Exercises are the most effective and best way to lose lower belly fat. Exercises also help to burn more calories so as to intersperse small episodes of sprinting in between your walking sessions. You can do the exercise shown in the video attached to this article. However you should do the exercise in the following manner:

A. Roll Up. Lie on your back with your legs straight on the ground. Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position. Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes. Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

B. Raise Leg Straight. Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall and place your hands under your butt with your palms facing down. Inhale and raise both your legs straight up towards the ceiling until they form a right angle with your torso. Inhale and tighten your abs. Exhale and slowly lower your legs to just above the ground approx 4 inches.You can lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.

C. Hip Lift. Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale lifting your hips a few inches off the floor keeping your legs straight. Breathe in as you slowly lower your hips to the ground. You can repeat the same exercise for 9/ 10 times.

D. Reverse Crunches. Lie your back with your knees bent at 90 degrees. With your palms facing down. Place your arms by your sides for support. With abs contracted and your back pressed into the floor, curl your knees towards your chest as your exhale, your butt may also lift off the floor. As you inhale, slowly and with control lower your legs until your feet almost touch the floor.

E. Scissors Exercise. Lie on your back with your head and shoulders lifted off the floor and your hands behind your head if you need some support for your neck. With both legs extended and toes pointed, lift your right leg off the floor so that it is perpendicular with your upper body keeping lifted leg as straight as poss. Raise your left leg just a few inches off the ground. Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling. Without pause, alternate back and forth. Up and down on each leg is one repetition. Do it for 8 to 10 times.

Reduce Stress

4. Stress can cause an increase in cortisol named hormone that encourages the body to store excess fat in the lower abdomen. Combined with imbalanced dieting can make it worse. Choose low glycemic index foods like lentils, chickpeas and beans etc to keep the cortisol levels balanced.

Have Adequate Sleep

5. Sound sleep relieves stress and refreshes both mind and body. One of the best things one can do to reduce lower belly fat through detting a proper and adequate sleep preferably 7/8 hours in a day. Not getting proper sleep releases a hormone nameded ghrelin which triggers a craving for sugar and other fat building foods. Cortisol levels also can increase due to lack of sleep leading to the accumulation of belly fat. A

No to Alcohol

6. Alcohol contains empty calories and fat which accumulate around the waist, giving a bulging tummy.

Avoid Sugar Sweetened Drinks

7. Studies show that it has uniquely harmful effects on metabolic health. Sugar is half glucose, half fructose and fructose can only be metabolized by the liver in significant amounts. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly as well as liver.

Take Fresh Water

8. One should drink enough of water throughout the day to speed up the metabolism process and flush out the toxins from the body. It is always better to drink a glass of water before the meals to curb the appetite. Water also keep the body invigorated and will reduce craving for sugary beverages.

Have Adequate Protein

9. Protein is the most important macronutrient when it comes to losing weight. Eating more protein is a great long term strategy to reduce belly fat. It has been shown to reduce cravings by 66%, boost metabolism by 90-100 calories per day and help you eat up to 441 fewer calories per day. If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet. Not only will it help you lose, it also helps you avoid regaining weight if you ever decide to abandon your weight loss efforts.

Don't Skip Meals

10. Rather than rushing through the meals like me, eat slowly and enjoy each bite for better metabolism. The best way to speed up the metabolism is by eating regularly in small part. Instead of consuming 3 large meals, one should eat 5/6 comparatively smaller meals.

Green Tea

11. Green tea is an excellent beverage to kose lower belly fat. It contains a compound called catechin which boosts the metabolism. Several studies suggested to drink 2 cups of green tea on a daily basis.

Eat Fiber Rich Foods

12. Dietary fiber is mostly indigestible plant matter. It is often claimed that eating plenty of fiber can help with weight loss. It seems to be mostly the soluble and viscous fibers that have an effect on your weight. These are fibers that bind water and form a thick gel that sits in the gut. This gel can dramatically slow the movement of food through your digestive system and slow down the digestion and absorption of nutrients. The end result is a prolonged feeling of fullness and reduced appetite.

Balanced Diet

13. Another important, easiest and best way to lose lower belly fat is by following a balanced diet. The diet should include low calorie fruits, vegetables and whole grains. Limit your intake of sugar and high fat foods. Avoid consuming excess sugar as it is the main cause of lower belly fat. Excess sugar raises the insulin level in the body causing energy to be stored in the fat cells.

Lose Your Calorie

14. To get rid of the lower belly fat, keep the calories in a healthy range and avoid foods that are high in saturated fats. Avoid eating junk. Try to include high fiber foods in your diet to keep your metabolism levels better.

Conclusions

15. Belly fat is usually estimated by measuring the circumference around the waist. This can easily be done at home with a simple tape measure. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. If you have a lot of excess fat around your waistline, then you should take some steps to get rid of it even if you're not very heavy overall. Fortunately, there are a few proven strategies stated above that have been shown to target the fat in the belly area more than other areas of the body.

WATCH THE VIDEO IN THE FOLLOWING LINK BELOW:

https://youtu.be/DWZuJVJctf4

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