How to Get Rid of Lower Belly Fat
Lower belly fat is located in the lower abdomen, inside the body between the organs, and is also called visceral fat. It has been found to be linked to insulin resistance, diabetes, high blood pressure, and cardiovascular disease. Fortunately, there are ways to help lose it and often times reverse its harmful effects on the body.
Maintain Your Body Weight with Exercise
One of the most important things about a person’s health is their ability to maintain a healthy body weight. This includes engaging in a wide variety of exercise, including aerobic, anaerobic, strength training, and toning exercises. Aerobic exercise is aimed at getting your heart rate above a certain target for a period of twenty minutes or more. There are a number of different exercises which can be done in order to do this. For instance, you may enjoy jogging, briskly walking, climbing stairs, taking an aerobics class, or riding a bicycle. In a study conducted by Duke University, those people who engage in high intensity aerobic exercise regularly lose more fat than those who do not.
Aerobic and Anaerobic Exercise
Many people with lower belly fat try to work it off with aerobic exercise. While aerobic exercise is important in removing your overall body fat, it is better at removing subcutaneous fat which is closer to the surface of the skin than visceral fat. To target harmful lower belly fat, you need to actually engage in anaerobic exercise as well. This type of exercise is often called interval training. The reason why interval training works at getting rid of lower belly fat is because as you have sudden bursts of intensity in your exercise, your body engages in anaerobic metabolism, which helps to break down sugars stored in your muscles for energy. The reason why this type of exercise is done in intervals is because it causes your body to produce large amounts of lactic acid. The production of lactic acid can get in the way of the muscles ability to contract and creates fatigue in the body quickly. One of the easiest ways to engage in this type of exercise is by doing interval walking and jogging. If you have access to gym equipment or weighted exercise balls, interval training can also be done while completing strength training. The key though is to keep the amount of resting periods short between exercises, less than 1 minute is ideal.
Exercise at the Right Time
Knowing when to exercise is also key to being able to get rid of belly fat. Ideally, first thing in the morning before eating your breakfast is ideal for engaging in interval training. If you cannot exercise before eating breakfast, try to eat as few carbohydrates as possible before engaging in exercise. This is because your body will use the energy in the carbohydrates instead of burning the sugars stored in your body and lower belly fat. Because other forms of energy take longer to digest than carbohydrates, they take longer to enter into your body’s system and are not used as energy while engaging in exercise immediately afterwards. If you eat a small amount of protein before your morning exercise, it will then be in your system in time to aid your muscles in recovery from your exercise.
Your Diet Plays a Role in Lower Belly Fat
As you can already see, what you eat affects how your body uses energy, including energy from the stubborn belly fat that is often difficult to get rid of. Besides making sure to not eat carbohydrates immediately before exercising, knowing how to eat throughout the rest of the day is also important. Eating right is only partially a matter of eating smaller portion sizes and the amount of saturated fat you eat. It is also necessary to make sure you have plenty of vitamins and nutrients from fresh fruits and vegetables. These foods not only give you the nutrients your body needs to keep your immune system healthy, but they also help to ensure your body has enough fiber. Fiber helps to aid in digestion and also helps to remove toxins and fat from your body. If your body does not have enough fiber in it you will have a harder time to reduce the amount of lower belly fat around your midsection. Fiber also comes from whole grains, like brown rice and whole wheat bread. Whenever possible opt for whole grains instead of processed grains like white bread and standard pasta. These grains are digested quickly and are stored in the body as lower belly fat. You also need to make sure you have enough protein in your body to have energy. Look for ways to eat lean meat like fish and chicken. Limit the amount of red meats you eat as they are higher in saturated fats and cholesterol. Instead opt to eat healthy fats often found in seeds, nuts, coconut oil, and olive oil. Healthy fats take longer to digest than carbohydrates, but do not have the same negative effects on your heart as saturated fats do.
Stay Hydrated with Water
As your body engages in exercise, it can easily become overheated. By making sure your body has enough water, your body can produce the sweat necessary to be able to keep itself cool without becoming dehydrated. Water also plays an essential role in allowing fiber to work properly in the body. As fiber works its way through your digestive tract, it encourages your stool to absorb water as it pulls waste and toxins out of your body. This is important in keeping you from becoming constipated and keeps thing flowing properly throughout your digestive system. Water is also important in keeping your immune system healthy. It helps to assist your body in getting the nutrients from the food you eat broken down and to the rest of your body so that it can function as it is supposed to. When your body does not have enough water, this process in inhibited and your immune system is compromised.
Get Enough Sleep and Rest
It is important to get a full night’s sleep every night. This means getting eight hours of sleep per a night. Do not be fooled into thinking you can simply catch up on your sleep over the weekend. The effects of not having enough sleep cannot be resolved by getting a period of extra sleep. The reason sleep is so important is because it allows your body the time necessary to heal itself and repair. As you engage in activity throughout the day, your body’s energy is focused on the actions you are engaging in. it is at night that this energy is able to be refocused on repairing your body and fighting off different toxins. In addition, a lack of sleep results in your body producing hormones which tell your body you are hungry and to store your food as fat. But when you are able to get enough sleep, your body signals to these hormones to stop producing excess amounts and allow you to burn fat stores instead of creating them, making it essential for your ability to rid your body of stubborn lower belly fat.
Similar to getting enough sleep is the need to reduce stress in your life. There are a number of different ways to reduce stress. Eating healthy, engaging in exercise, and sleeping can help to reduce stress, but it usually is not enough. You also need to find a way to engage in things which help you to relax. This may mean engaging in yoga or meditation. Or it might mean taking up a hobby to allow you to focus your mind and efforts into something you enjoy. Other ways to decrease stress is to practice breathing exercises. The benefit of these it they can be done as part of your daily routine, like when you first wake up or to help you relax before bed. But it can also be used when you find yourself being faced with periods of stress. They can help you to refocus and calm yourself down so that you can make decisions necessary to continue on with your day.
Get Support from Other People
Changes in lifestyles can be difficult to make at times. Find someone else to partner with you on the journey. They can not only help to hold you accountable, but can also be an encouragement when you become frustrated. If you are concerned about your family’s health, you can also consider making lifestyle changes for the whole family. This will help to ensure everyone is living a healthy lifestyle, and makes it easier when everyone in the same household is following the same lifestyle. The most important thing though is to find someone who will support you on your journey to better health, whether they are on the same journey or not.
Talk to Your Doctor
Before you consider starting any diet or exercise routine, you should consult with your doctor beforehand. It is important to not only know that you are healthy enough to engage in certain types of exercise, but also it is important to know that the lifestyle choices you are making will in fact help you towards meeting your goal. Your doctor can also conduct a basic exam as a baseline so that you have a comparison to know how much you have improved over a period of time. They are also able to monitor your lab work to know how your lifestyle changes are also helping to improve your body’s function.