Do you want to know some of the best kept secrets to firming up one of the trickiest parts of the body? The lower belly is one of the hardest areas to tackle when it comes to battling the bulge.
Trying to lose lower stomach fat can be maddening, but here are 5 surefire ways to success.
1. Plan Your Plate
Choose an eating plan that restricts fat and processed carbohydrates. This is by far the most important step to shedding lower body fat. We all need fat in our diet but low calorie, low fat eating is the key to achieving this and keeping it off.
Research suggests that filling up on refined processed carbohydrates is one of the biggest contributing factors to fat building up in the stomach area. So choose slow acting carbs as well as specific proteins that actually aid weight loss.
As they contribute significantly to heart disease, insulin resistance, Type 2 diabetes and high blood pressure, restricting them will also have far-reaching effects for your health than a leaner lower belly.
Research fat burning proteins like legumes, nuts, yoghurt, eggs and oatmeal. Investigate what are healthy fats so you know what to add to your shopping list. Overhauling your diet is no easy feat. Do it gradually and consider consulting a nutritionist or dietician to get a targeted eating plan that works. Then, once you’re mastering this step, make your new way of eating a life-long habit.
2. Pump that Iron
A common mistake people make is thinking they have to exercise themselves into oblivion in order to get rid of their stomach fat. Ditch the jogging machine and abdominal exercises for now and do exercise that will boost your metabolism and burn fat off your whole body.
That’s the second most important key to shedding lower belly fat – choosing not just any old exercise but effective fat-burning exercise. What kind of exercise is that? Weight training – two to three times a week.
The more muscle you have the more calories you burn all day not just while you exercise, so get into that gym and pump that iron. Target the whole body but especially the legs as they’re the heaviest muscles to work. By working the legs you can use more calories and shed more fat.
3. Run, Run, Run
OK, you didn’t think you could get away with not doing any cardio exercise did you? Once you’ve started a weights program and overhauled your diet, the next step is to boost the fat-burning effects of your weight training with cardiovascular exercise a couple of times a week.
Cardio exercise is great for all over body fat burning too. So brisk walk, jog, run, skip, do an aerobics class, cycle or choose anything to elevate your heart rate. Do this for about 30 minutes to start with and then increase your time to an hour. Aim for two to three sessions a week.
4. Target the Abs
OK, you didn’t think you could get away with not doing any abdominal exercises either did you?! By adding abdominal work to your weight training regime you will strengthen and firm up your abdominals, as well as giving them better definition.
You’ll also burn fat in the process. Choose lots of repetitions using a variety of exercises that target the muscles from different angles with little or no break.
Reverse crunches and leg raises are great for the lower stomach. For reverse crunches, lie on your back with your legs crossed at your knees. Place your hands at your sides or behind your head. Keeping your back on the floor, pull your legs towards you and lift your hips off from the floor.
To do leg raises, lie on your back and raise your legs straight up together while pushing your abs into the floor. Aim for an abdominal workout that lasts for 15 to 30 minutes two to three times a week.
5. Give it Time
There’s no doubt that lower belly fat is one of the most stubborn areas to shed. It’s also harder to lose than upper abdominal fat so you are going to need some persistence and discipline.
Overhauling your diet and exercise regime is a big commitment and can take some adjustment so give yourself a couple of months to see some solid results. But the results will be worth it and you will start to see the effects of your hard work. You’ll feel great too.