But breaking up with bread might help you reach your goal a little faster. Most of us are familiar with what happens when you don’t get enough sleep. It can change your overall mood and ability to function optimally. Now, it’s possible to have too much visceral fat without a bigger waist circumference, which can be revealed through bloodwork.
The good news is you can still have your favorite foods and drinks, but you might need to have them in smaller portions or enjoy them less often. Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men’s Health, and Prevention magazines. Her freelance writing has been featured in Women’s Health, Runner’s World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
Because you’re looking to burn subcutaneous abdominal fat, you should be trying to raise your resting metabolism as much as possible. As you lose weight, your metabolism adapts and slows down because it’s supporting a smaller body, according to the National Library of Medicine (NLM). To lose the last bit of belly fat, you’ll probably have to reduce your calorie intake further. Use an online calculator like the MyPlate Calorie Counter app or talk to a dietitian to figure out a new appropriate calorie intake target. Saturated fats and trans fats can harm the heart, increasing the risk of heart disease and stroke.
To burn fat, do a HIIT or cardio workout before you move to other exercises, like the ones listed below. Break for 45 seconds before repeating the exercise for as many reps as you can within 45 seconds. Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic.
If you are struggling with excess fat around your lower belly, you are not alone. Many people find it difficult to lose fat in this area, but with the right approach and dedication, it is definitely possible to achieve a flatter stomach. Here are some effective ways to help you lose lower belly fat.
Research shows that shorter average sleep durations are linked with increased visceral body fat. It’s totally normal for your belly to feel loose or jiggly in the early days and weeks after giving birth. In addition to pregnancy weight gain, your abdominal muscles were stretched to the max to accommodate your growing bundle of joy.
Get started on keto with delicious recipes, amazing meal plans, health advice, and inspiring videos to help you succeed. You can learn more about losing weight from our Top 18 tips for weight loss guide. Plus, if you want to set achievable goals, read our guide, Setting realistic expectations for weight loss before you start making changes. And another study reported that better sleep correlated with greater fat-mass loss.44 Plus, given all the other health benefits of better sleep, there are plenty of reasons to make it a priority. Marketing for most supplements overstates their potential benefits to help people lose abdominal fat.
1. Adopt a Healthy Diet
Eating a nutritious and balanced diet is key to losing lower belly fat. Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and high-fat snacks. Also, be mindful of portion sizes and try to eat smaller meals more frequently throughout the day.
2. Stay Hydrated
Drinking plenty of water is essential for overall health and can also aid in weight loss. Water helps to flush out toxins, keep you feeling full, and boost your metabolism. Aim to drink at least 8 glasses of water a day, and more if you are active or live in a hot climate.
3. Engage in Regular Exercise
Cardiovascular exercises such as running, cycling, or swimming are great for burning calories and reducing overall body fat, including in the lower belly area. Strength training exercises like planks, crunches, and leg raises can help tone and tighten the muscles in your core. Aim to exercise at least 3-4 times a week for best results.
4. Get Plenty of Sleep
Lack of sleep can disrupt your hormones and lead to weight gain, especially in the abdominal area. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts. Create a bedtime routine, avoid screens before bed, and keep your bedroom cool and dark for optimal rest.
5. Manage Stress
Chronic stress can lead to weight gain and make it harder to lose belly fat. Find healthy ways to manage stress such as meditation, yoga, deep breathing exercises, or spending time in nature. Prioritize self-care and take time to relax and unwind regularly.
By following these tips and making consistent lifestyle changes, you can effectively lose lower belly fat and improve your overall health and well-being. Remember that it takes time and patience, so stay committed to your goals and celebrate your progress along the way. With dedication and perseverance, you can achieve a trimmer waistline and feel more confident in your own skin.
