When you talk about a flat and toned stomach, Jennifer Lopez’s abdomen comes to mind almost automatically. However, as much as you try to beat yourself up to do sit-ups, the reality is that there is a part of the core that never seems to define itself.
And it is that the lower part of the abdomen is where more fat is stored throughout the body, so working it becomes one of the greatest fitness challenges that you must face. The great news is that it is not impossible to eliminate lower abdominal fat; the bad news is that several factors influence it to achieve this, such as diet (you must, sport and, above all, time. To help you with this problem, here are some very effective tips that you can put into practice from now on.
Abdominal fat that remains under the navel is what causes the most difficulty. Most frustration is removed. Therefore, to achieve a fat-free abdomen, you must know that this good habit accompanies a good diet and proper training to help us get the body you always wanted. Must be.
The problem with tummy fat is ruining the waistline and the cells producing chemicals that can cause illness.
Visceral fat, close to the portal vein of the body that carries blood from the intestines to the liver, can give more damage. Chemicals produced by visceral fat reach the liver, where it may affect cholesterol and other diseases. “Visceral fat is very important in the development of fatty liver disease; it may even cause it.”
On the other hand, subcutaneous fat in the lower back, upper thighs, and arms are considered harmless. However, recent studies suggest that subcutaneous fat found elsewhere in the body may be more dangerous.
Whether you’re in the process of losing those last 10 pounds or always thinking of it as a problem domain, getting rid of your tummy may seem like an impossible challenge. Appropriate motivation, knowledge, and, if important, patience than what you can to flatten the stomach, which has always dreamed of.
If you are not getting the right food into your body, no exercise will help you get rid of your tummy. Eliminate fast food and junk food. Do not eat for 3-4 hours before going to bed at night. Eliminate or slash alcoholic beverages that cause bloating and are empty calories.
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Effective Exercises Can Help Melt Belly Fat?
When you think about your abs and exercise, the first and important thing that comes to mind is doing sit-ups and squats. But while these exercises will help you tone up after losing weight, they will not help you lose the fat deposited in your belly. Instead, incorporate cardiovascular exercise techniques that use your muscles to burn fat. Walking, for example, is a simple way to exercise that doesn’t require you to enter a gym or participate in exercise groups. Another benefit of daily walking is that you can do it during your lunch break at work, early in the morning, or work in the evening.
Woman: How to Lose the Lower Abdomen?
All women dream of a perfectly sculpted belly. If wanting a flat stomach is a question of aesthetics, you should also know that too high a fat mass level in the abdomen increases the risk of cardiovascular disease.
Exercise regularly
Running, weight training, swimming, burpees, squatting. Whatever activity you select, the important thing is to train regularly.
Eat healthily
A healthy diet consists of following a food rebalancing. It is not a question of relieving oneself of certain foods but of privileging rich proteins, lipids and carbohydrates. These nutrients are indeed essential to avoid deficiencies.
Women after childbirth
After childbirth, some women have a soft and deformed stomach. Indeed, pregnancy causes stretching of the skin of the stomach and abdominals. To regain a flat stomach and refine the silhouette, rehabilitation of the perineum is necessary. After this step, you must resume sport by focusing on physical activities with high energy expenditure, calling on the hypopressive abdominals (without forgetting to adopt a balanced diet). During training, it is advisable to use an abdominal belt to strengthen the abdominal strap.
The benefit of getting lower belly fat
- The abdominal muscles are activated.
With Pilates, you can work in different areas, such as the abdominals, to keep them strong, firm and reduce fat in this area. An ACSM study compared some Pilates exercises and found that the deeper abdominal muscles are activated to a high level.
- Various types of abs
The exercises are various and allow you to work both lower and upper abdominals.
- Corrects postures
With exercises in the abdominal area, developing the internal muscles helps us maintain body balance, correct posture, and stabilize, especially the spine. So you get a healthy, pain-free back and a flat, toned stomach.
- Ideal for reducing belly postpartum
After pregnancy, a series of physical exercises are recommended after childbirth to help regain the figure and a flat belly. Thanks to exercise, the joints and ligaments are also not subjected to excessive pressure for several months after giving birth. Pilates not only keeps the abdomen firm, but all the muscles are stimulated to improve their support function.
- They allow you to learn to breathe
They say that the secret to getting a flat stomach is to work on the tone and not the volume. Pilates is a discipline that takes into account the breath to tone various areas of the body. They are hypertensive postures that, with good breathing, manage to retract the abdominal wall and leave the abdomen strong.
- There is no room for boredom
Far from what you may think, Pilates is entertaining due to the many different exercises performed. So you will lose fat from the abdominal area, you will be able to breathe better, know new postures and ways to tone the body, and relax the mind.
Food that will help you in burning lower belly fat
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Yoghurt
All thanks to the calcium it provides, the body metabolizes fat better and reduces the formation of new lipid deposits.
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Chocolate
Although it may not seem like it, including chocolate among fat burning foods is neither a joke nor a mistake. Chocolate helps burn belly fat. Of course, to benefit from these effects, it must have a high cocoa content ingredient ( at least 85%).
You can eat one each day after meals.
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Green Tea
These green tea leaves contain antioxidant polyphenols called epigallocatechin gallate. This compound fights white fat, which normally accumulates in the abdomen.
To function as a fat burner, it must be prepared with unsweetened leaf tea. For best results, drink at least four glasses a day.
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Walnuts
According to several studies of the University of Barcelona, eat 12 weeks of walnuts a day 30g and abdominal fat is reduced. It also fills the walnuts and helps lower blood sugar levels.
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Chilli Peppers
Being considered a fat-burning food is capsaicin, the name of the substance responsible for itching. When you take it, your metabolism burns reserve fats, and your body temperature rises.
The most abundant peppers in capsaicin are habanero pepper, date pepper, cayenne pepper, serrano pepper and jalapeno.
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Lentil
There are many different types of health benefits of lentils. Therefore, it is recommended to consume these legumes at least once a week. Lentils contain iron, which promotes fat burning. This food has lots of vitamins which is good for your body to burn lots of fat in the abdominal area.
Avoid cooking them with overly fatty or highly processed ingredients such as lean meats and processed foods such as chorizo.