Getting rid of stubborn lower belly fat is hard, but it isn’t impossible. With the right exercises and diet, most people can achieve a flatter stomach and more defined abs. Lower belly fat accumulates for a number of reasons, chief among them age. As people get older, the body begins to distribute fat differently, and metabolic rates begin to decline. Women who have gone through menopause often see an increase in lower belly fat due to hormonal changes.
Getting rid of lower belly fat is important to overall health as well as vanity. Lower belly fat, also called visceral fat surrounds organs like the heart, liver, and lungs. Some visceral fat is necessary, but too much can lead to health problems such as high blood pressure, diabetes, and even cancer.
What are the best foods to eat to get rid of belly fat?
To get rid of belly fat, it is important to eat a healthy and well-balanced diet. One key aspect of a belly fat reducing diet is fiber. Studies have shown that getting the recommended amount of fiber every day can help reduce levels of visceral fat. Apples, beans, and vegetables are excellent sources of fiber.
Also, it is important to eat foods with anti-inflammatory properties. Antioxidants, which are found in many fruits and vegetables, and monounsaturated fats, which are found in olive oil and almonds, can lead to an overall decrease in belly fat.
What are the best exercises for belly fat?
Cardiovascular exercise is great for the heart and for burning calories. However, it is not enough to get rid of unwanted lower belly fat. Cardio exercise needs to be combined with weight training to see a true improvement in the waistline. This is because increased muscle mass burns more calories and leads to a greater decrease in fat.
Belly fat can’t be gotten rid of through spot training, so don’t expect crunches to work miracles. Instead of sit-ups, try functional exercises that use many muscles in the body. Planks, for example, use muscles in the core, the arms and the legs. Exercises that use more muscles burn more calories. Try holding a plank position for an entire minute, and repeating as necessary.