One of the most important questions I receive is “How do I lose my belly fat? I’ve tried several things but nothing worked”. Most time I tried starving myself for a week yet no result”. If you have taken several steps in other to get rid of your lower belly fat and yet nothing is working! then relax, maybe you are taking the wrong steps.
You don’t need endless abs, supplements, starvation, or worse surgery. Here are the top 3 effective ways to get rid of lower belly fat.
Let’s Start by Knowing What Belly Fat Is
Belly fat is an increase in fat that surrounds the organs of the stomach. This belly fat is classified into three (3) types, which are:
Belly fat is not just a problem because it can look bad.
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In fact, having too much abdominal fat is strongly associated with diseases such as type 2 diabetes and heart disease. (1Trusted Source). So, therefore, losing belly fat has very effective benefits for your health and can help you live longer than expected.
3 Effective Ways to Lose Belly Fat Fast
To know if you have excess fat around your waistline is usually done by measuring the circumference around your waist using tape. Anything over 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
If you found out you have an increase in fat around your waist, take these 3 effective steps to get rid of it, even if you don’t have a lot of weight in general.
1. Eat More Protein and Cut Carb Foods from Your Diets
Protein happens to be one of the valuable nutrients when it comes to weight loss.
It has been shown to reduce cravings by 60%, increase your metabolic rate between 80 and 100 calories a day and help you eat up to 441 fewer calories a day.
If your goal is to lose weight, adding protein may be the most effective change you can make in your diet. Many studies have shown protein to be more effective at 25–30% of calories. That’s what you should aim for.
This will not only help you lose weight, but it will also help you avoid regaining weight if you decide to give up your weight-loss efforts. While carbohydrate restriction is a highly effective way to lose fat.
This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight fast.
2. Start a Belly fat Exercise
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(i) Isolating fat loss in your stomach isn’t possible
(ii) Cardio exercise is the best way to increase overall fat loss
(iii) Lowering your sugar intake may help with belly fat loss
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Low-intensity exercises, such as walking or working in the garden, can increase overall calorie spending and are easy to carry out throughout the day. If you’re not currently exercising regularly, low-intensity workouts are a good way to start incorporating a workout into your program.
Long-Continous Cardio exercises :
When doing continuous cardio exercise, aim to work at an intensity that challenges you but doesn’t make you so tired that you can’t maintain a conversation.
High-Intensity Interval Training(HIIT):
Alternate a work set of 30 to 60 seconds with a rest period of 30 seconds to two minutes. This type of exercise is more strenuous on your body so you should only incorporate it into your program if you already work out regularly.
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3. Tracking Progress and Food Intake
What you eat is important, almost everyone knows it. However, most people have no idea what they really eat. People think they eat “high protein”, “low carbohydrate”, or something else, but they tend to overestimate or significantly reduce.
I think for those who really want to improve their diet, following things for a while is absolutely essential.
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This does not mean that you have to measure and measure everything for the rest of your life, but doing so from time to time for a few consecutive days can help you understand where you need to make changes.
If you want to increase the amount of protein to 25-30% of calories, as recommended above, eating more protein-rich foods will not be enough. In fact, you need to measure and adjust to achieve this goal.
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