How to get rid of lower belly fat
Excess belly fat can be difficult to lose, and in addition to causing an unpleasant look to your eyes, the fat collected around or in your stomach and around your organs can also be harmful to your health, Also known as visceral fat, this type of fat increases the risk of diabetes and high blood pressure. Blood pressure and sleep apnea, Losing weight around your stomach may make you feel more confident, and may also improve your overall health. Although there is no "immediate cure", the excess fat around your stomach is reduced through diet and exercise. Making some changes in your diet, exercise routine and lifestyle may help you achieve your goals.
1 Reduce the amount of calories you eat.
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- When we talk about weight loss, there is no way to lose weight fast, or even lose weight from one area of the body at a time. If you want to lose belly fat, you will generally need to lose weight by reducing the amount of calories you eat.
- Eliminate about 500-700 calories from your diet daily, This slight decrease in calories will help you shed about a third to a kilogram per week.
- Health professionals generally do not recommend setting a goal of losing weight more than that.
- Use a food diary or online tracker to see how many calories you recently ate in the day. Cut 500 to 750 calories from this total to get the amount you should eat per day for moderate weight loss.
2 Focus more on protein, fruits and vegetables
Studies have shown that a low-calorie diet will not only help you lose weight quickly but will help you reduce the amount of stomach fat in particular.
- Fill a plate with about 85 to 113 grams of lean protein per serving (about the size of a deck of cards.
- Choose most non-starchy vegetables (such as peppers, tomatoes, cucumbers, eggplant, broccoli, and lettuce) and try to have one or two servings at each meal. Try eating a cup or two of green leafy plants.
- Eat one or two servings of fruits daily. Fruits contain high amounts of carbohydrates that may slow (but not stop) the weight loss process.
- Examples of low-carb meals: a green salad with boiled vegetables with 141g of grilled chicken and an oily dressing, a cup of Greek yogurt with nuts and ½ cup of fruits, or grilled salmon with a small salad and steamed broccoli.
3 Drink plenty of water
It is essential to stay hydrated to maintain normal bodily functions, but studies have also shown that drinking plenty of water also helps you lose pounds faster.
- This is partly due to the fact that water helps keep you full so you eat less food.
- Try to drink at least 8-13 glasses of water daily. Drink a glass or two of water before each meal to help curb your appetite and feel full faster.
