How to Lose Lower Belly Fat – Overview
Maintaining a trim midsection is aesthetically pleasing and can help you live longer. There are two types of belly fat: subcutaneous fat and visceral fat.
Subcutaneous fats are stored just under the skin, while visceral fats are present in the abdominal cavity and are known to increase the risk of serious health problems.
People with belly fat, especially those with high visceral fats, are vulnerable to developing heart diseases, type 2 diabetes and, in some cases, cancer.
Losing weight, especially belly fat, can improve the blood vessels’ functioning and sleep quality.
You cannot target belly fat specifically and reduce it through diet. But losing weight overall will help trim your waistline.
In doing this, it will help reduce the dangerous layer of visceral fat present in the abdomen region.
Losing lower belly fat can be difficult; here are a few things you can do to reduce excess abdominal fat.
1. Cut down on sugar consumption
Consuming excess foods with added sugar causes weight gain. Added sugars are reported to have harmful effects on metabolic health.
The large amounts of fructose present in the sugars can form fat around your abdomen and liver, leading to insulin resistance and various metabolic disorders.
Sugar present in beverages is far more harmful in this regard. You can consume more calories through beverages laden with sugar, as the brain doesn’t classify liquid calories as it would classify solid calories.
You should limit or restrict the amount of sugar in your diet and avoid sugar-laden drinks like beverages with added sugars, sodas, artificial fruit juices, and various sports drinks.
See also: 21-day sugar detox meal plan
2. Consuming more protein
Protein may be the most important macronutrient for losing weight as it reduces food cravings and boosts the metabolism rate, helping in fat burning.
Protein keeps your food cravings to a minimum by reducing appetite levels. It also helps in preventing any further weight gain.
It is reported that protein helps reduce abdominal fats. Add protein-rich foods like fish, nuts, legumes, dairy products, meats, and eggs into your daily diet.
See also: 28 Day Keto Diet Meal Plan
3. Lowering carbs
It is reported that eating a low amount of carbs reduces fat present in the abdomen, the organs around it, and the liver. Some fat lost on a low-carb diet is harmful abdominal fat- visceral fat.
It is said that when you lower the carbs intake, your appetite decreases, resulting in weight loss.
It is also reported that consuming low-carb diets can sometimes lead to twice or thrice weight loss than through low-fat diets.
Lowering carbs can lead to quick reductions in water weight, giving faster results. Avoid eating refined carbohydrates like sugar, candy, and white bread, and keep your protein intake high.
A low-carb diet can put your body into ketosis, in which it starts burning fats as its main fuel and your appetite is reduced.
Lowering the number of carbs in your diet can also improve the condition of people with type 2 diabetes.
4. Incorporate fiber-rich foods into your diet
Try to incorporate foods rich in soluble fiber as it is reported to reduce the fat in the abdomen region.
Adding plant foods, including vegetables and fruit, is the best way to incorporate fiber into your diet.
Legumes and cereals such as whole oats are also considered rich sources of fiber.
You can also take fiber supplements like glucomannan to your diet, but you should consult your dietician before adding such supplements.
The amount of weight loss following your diet plan will be faster if you start regularly exercising. Regularly exercising is the best thing you can do to lose overall weight, which in turn will lead to reduced belly fat levels.
Rather than focusing on a single spot, like abdominal exercises, you should also consider performing various exercises like weight training and cardiovascular exercises. This will result in the reduction of fat throughout the body.
Aerobic exercises like running and swimming are known to reduce abdominal fat.
Exercising can also reduce inflammation, lower blood sugar levels, and improve metabolic problems caused due to presence of excess abdominal fat.
6. Getting enough sleep
Not getting enough sleep will mess with your metabolism, making it difficult to burn fat. So consider getting enough sleep to let your metabolism work properly.
7. Lowering Sodium intake
You should lower the consumption of salty foods as they cause the body to hold on to water and cause bloating.
8. Limiting alcohol intake
It is reported that consuming alcohol can make you gain belly fat. Studies have found that excessive alcohol consumption heightens the risk of developing central obesity deposition of excess fat around the waist.
So, consider drinking alcohol in moderation, as this can lower the deposition of fats in this area.
9. Track your food intake
Tracking doesn’t mean you need to weigh and measure everything you eat. Planning and keeping track of your food intake will help you cut down on unhealthy carbs and help you realize the changes needed in your diet.
Gvantsa Qvariani is a medical doctor, DTMU graduate, an American MD program based in Georgia. Gvantsa has spent the last 6 years studying and practicing medicine in Georgia and other parts of Europe. She is active in medical researches, scientific conferences, various medical projects and so on. She is specialized in writing medical content based on newest studies from most reliable sources.