Tummy fat is not only annoying but it is also one of the most difficult forms of fat to get rid of. It forms between the organs deep within the abdominal cavity triggering chronic inflammation and increasing the risk of diabetes and heart diseases. Lower belly fat mainly causes due to seminary lifestyle and consumption of high fat and sugary foods.
Losing lower belly fat is difficult but not impossible the right diet plan combines with exercises may help to lose lower body fat. Here are 10 tips to reduce lower body fat;
1. Reduce your calorie intake:
To get rid of the lower belly fat, keep the calories in a healthy range and avoid foods that in the saturated fats. Avoid eating junk and include high fiber foods in your diet to keep your metabolism level high.
Stress can cause an increase in cortisol, a hormone that encourages the body to store excess fat in the lower abdomen. It can get worse if combined with bad dieting.to keep cortisol level stable; choose glycemic index food like lentils, chickpeas, and beans.
3. Green tea:
Green tea is excellent beverage to reduce lower belly. It contains a compound called catechin, which boosts the metabolism. Several studies have concluded that, people who drank 2 cups of green tea on daily basis, lost almost 16 times more visceral fat than those who did not.
4. Interval training:
Interval training is most effective and best way to reduce lower belly fat. Interval training alternates between high and low-intensity cardio, which helps to burn more calories. You can intersperse small episode of sprinting in between your walking sessions.
The best way to reduce lower belly fat is by following a balance. The diet should include low-calorie fruits, vegetables, and whole grains. You also need to reduce sodium intake to minimize water retention. Limit your intake of sugar and high-fat foods. Avoid consuming excess sugar as it is the main cause of lower belly fat. Excess sugar raises the insulin level in the body causing energy to be stored in the fat cells.
Drink plenty of water throughout the day to speed up the metabolism and flush out toxins from the body. Water keeps you full for longer period of time .drink glass of water before the meal to curb your appetite. Water will also keep you invigorated and reduce your craving for sugary beverages.
Getting 8 hours sleep is one of the best things you can do to reduce lower belly fat. Not getting proper sleep releases a hormone called ghrelin, which triggers a craving for sugar and other fat-building foods.
8. Say no to Alcohol:
Limit your alcohol consumption. Alcohol contains empty calories and fat, which accumulate around the waist, giving you bulging tummy. Hence, think twice before grabbing a drink if you want to lose your weight.
A study has found that people who do moderate cardio every day can reduce lower body fat by almost 20%.
10. Don’t skip Meals:
The best way to speed up the metabolism is by eating regularly in small portions. Instead of consuming 3 large meals, eat 6 small meals. Rather than rushing throughout the meal eat slowly and enjoy each bite.
Follow these steps to reduce your lower body fat.