Lower belly fat is a global health issue. In the US, 60% of the population (above 18 years) has belly fat (1). Belly fat is linked to type 2 diabetes, heart disease, and even some types of cancer (2), (3), (4), (5), (6). That’s why getting rid of this stubborn fat is important.
The best way to do that is to work smartly on it. Make the process enjoyable and effective. Here’s your ticket to freedom from tight and unnatural tummy tuckers. Read on!
7 Simple Tips To Lose Lower Belly Fat
1. Avoid Refined Sugar
If you want to lose the belly pooch, you need to avoid refined sugar in any form – colas, candies, chocolates, cakes, cookies, etc. You should also avoid consuming artificial sweeteners. They are associated with coronary heart disease and type 2 diabetes (7).
Use jaggery, dark brown sugar, organic honey, and organic maple syrup instead. If you crave for something sweet, you can always bank on a square of dark chocolate (80% dark or more). We would also recommend consuming homemade baked products where you can take care of the quality and quantity of each ingredient.
2. Drink Green Tea
One sip and you feel re-energized! That’s the power of this potent antioxidant. Green tea is a storehouse of epigallocatechin gallate (EGCG), an antioxidant. It helps to nullify the harmful effects of free oxygen radicals, thereby preventing toxin accumulation (8).
Fewer toxins in the body lower the stress state and inflammation in the body. Lower the inflammation state in the body, lower the central obesity (or obesity in the tummy region) (9).
Have two to three cups (8 fluid ounces) of green tea per day.
3. Consume Healthy Fats
Healthy fats are a great way to reduce inflammation in the body. Chronic inflammation is directly linked to obesity. Include polyunsaturated fats in your diet to lower inflammation (10).
Consume olive oil, avocado, nuts and seeds, avocado oil, ghee, and fatty fish. You may also take omega-3 supplements.
4. Consume Protein And Dietary Fiber
Proteins and dietary fiber play a key role in weight loss. Proteins relatively take longer to digest, which, in turn, increases satiety. They also help build lean muscle mass, a site where more number of mitochondria (cell organelles in which sugar gets converted to usable energy) are present. Your metabolism also gets the boost it requires. Consume legumes, nuts, fish, chicken breast, ground turkey, ground beef, eggs, soy milk, soy chunks, edamame, and milk.
Dietary fiber is found in fruits, veggies, and whole grains. It forms a gel-like layer in the stomach, thereby slowing down digestion and increasing satiety. It also increases the number and variety of good gut bacteria. Dietary fiber also improves bowel movement, which prevents constipation.
5. Consume Good Carbs
Fruits, veggies, and whole grains are referred to as good carbs. They are loaded with dietary fiber, vitamins, and minerals. The dietary fiber helps with digestion and satiety. The vitamins and minerals help in various cellular reactions and processes.
Avoid consuming simple carbs like refined sugar, white bread, packaged fruit juices, diet soda, fries, fried chicken, deep fried foods, and cola.
6. Limit Alcohol Consumption
Alcohol gets converted to sugar in the body. If you do not work out to use that up, the sugar gets converted to fat. Alcohol also causes dehydration, which, in turn, makes you more prone to gaining weight. Consume one glass of wine every alternate day or, if possible, once a week.
Exercises that target your abdomen and the surrounding areas are very important. You must spend at least 20 minutes every day (with one or two rest days) to exercise and burn the calories. Do a 10-minute warm-up before starting with the exercises.
Here’s a list of exercises you can do to target the belly fat:
- Leg Raises – 3 sets of 15 reps
- Scissor Kicks – 3 sets of 15 reps
- Leg In And Out – 3 sets of 15 reps
- Standing Alternate Leg Kicks – 3 sets of 15 reps
- Lying Leg Curls – 3 sets of 15 reps
- Mountain Climbers – 3 sets of 15 reps
- Bicycle Crunches – 3 sets of 15 reps
- Russian Twists – 3 sets of 20 reps
- Burpees – 3 sets of 10 reps
- Flutter Kicks – 3 sets of 20 reps
- Superman – 2 sets of 3 reps
8. Consume Post-Workout Meals
Post-workout meal is extremely important. Make sure you consume a meal containing protein, good carbs, and healthy fats. If you do not have the time to sit and have a meal, have a smoothie. Add seeds or nuts to it as sources of protein. You may also consume protein shakes.
9. Drink Fat-Burning Detox Water
Not magic but pure science. If exercising and eating right is not getting you the desired results, you can try fat-burning detox water. Here are a few detox water recipes:
- Add two teaspoons of fenugreek seeds to a cup (8 fluid ounces) of water. Drink it the next morning.
- You can also try drinking warm water with the juice of half a lime the first thing in the morning every day.
- Add a teaspoon of fennel to a cup of water. Let it steep for at least an hour before drinking.
10. Sleep It Out
Sleep helps to recharge your body and mind. If you are stressed out about something, you should definitely sleep on it. Sleep deprivation increases inflammation and toxin build-up in the body. The less inflamed your body is, the lesser the chance to gain weight in the midsection of your body.
There you go – 10 simple and effective tips to get rid of your lower belly pooch. Though you might not succeed in integrating all these habits at one go, try doing one every day, starting today. By the end of two weeks, you should be able to follow all the 10 tips. Keep at it, and in two more weeks, you will see visible results.
Have questions? Please post them in the box below. Cheers!
- “Indicator Details: Percentage with Abdominal Obesity by Survey Year” Centers for Disease Control and Prevention.
- “How strong is the association between abdominal obesity and the incidence of type 2 diabetes?” International journal of clinical practice, US National Library of Medicine.
- “Abdominal obesity and its metabolic complications: implications for the risk of ischaemic heart disease.” Coronary artery disease, US National Library of Medicine.
- “Abdominal Obesity and Lung Cancer Risk: Systematic Review and Meta-Analysis of Prospective Studies” Nutrients, US National Library of Medicine.
- “Visceral obesity and breast cancer risk.” Cancer, US National Library of Medicine.
- “Visceral Fat Accumulation Is Associated with Colorectal Cancer in Postmenopausal Women” PLoS One, US National Library of Medicine.
- “Artificial sweeteners as a sugar substitute: Are they really safe?” Indian journal of pharmacology, US National Library of Medicine.
- “Epigallocatechin Gallate Is the Most Effective Catechin Against Antioxidant Stress via Hydrogen Peroxide and Radical Scavenging Activity” Medical science monitor : international medical journal of experimental and clinical research, US National Library of Medicine.
- “Central adiposity, systemic inflammation, and the metabolic syndrome.” Current hypertension reports, US National Library of Medicine.
- “N-3 Polyunsaturated Fatty Acids and Inflammation in Obesity: Local Effect and Systemic Benefit” BioMed research international, US National Library of Medicine.
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