How to get rid of fat in the lower abdomen
It can be frustrating when there is a build-up of fat, but there are some very good reasons why women gain extra fat there. Knowing what's going on with your body will help you accept what you can't change and move on to more achievable goals.
Why women gain fat in the lower abdomen
The main reasons why women tend to accumulate this extra layer of fat in the lower abdomen are related to genetics, body type, age, and hormones. Your genes determine your body type and ultimately control the distribution of body fat.
For example, an Apple-shaped body tends to accumulate more fat around the belly, whereas a pear-shaped body tends to accumulate more fat in the buttocks and thighs.
As women approach menopause, they will also notice an increase in abdominal fat. When oestrogen decreases, the body reacts by redistributing fat to places you clearly don't want it to go.
And don't forget that diet, exercise, sleep, and stress control affect how and where our bodies store fat. The more stressed you are, the more likely it is that your body will accumulate belly fat.
What to do to get rid of belly fat
Many of us probably did any number of abs exercises in the hope of getting a flat stomach. Unfortunately, exercises designed for a specific part of the body just don't work.
It is not possible to perform certain exercises for certain areas of the body in the hope of losing fat. During exercise, the body draws energy from the entire body, not just the part you are working with.
So, if abs exercises don't help, what does? The short answer is: to get rid of belly fat, you need to lose weight overall. And even if you do, there is no guarantee that it will get out of your belly. As mentioned, our genes are often responsible for where and how we store fat.
To lose your overall weight, you need to do a few very important things:
1. A healthy low-calorie diet
This is by far the most important part of your program. If you really want this to work, you can use several techniques:
· Keep a food diary that records everything you eat or drink.
· Use the calorie calculator to determine how many calories you consume each day.
· Start breaking bad habits by replacing them one by one with healthier foods (fruits and vegetables will fill you with nutrients and fiber).
· Keep track of the portion size.
· Make small changes every day instead of changing everything at once.
For more recommendations, try creating a meal plan that calculates your calorie intake for you.
2. Cardiovascular exercise
Regular cardio exercises in the target heart rate zone. Beginners can start with two to three days of cardio (such as walking) for as long as you can, or up to about 30 minutes, gradually increasing the time each week. Those who are engaged in sports of intermediate or advanced level should strive for a certain type of activity most days of the week for 30-90 minutes with varying intensity. Doing at least one high-intensity workout a week can help get rid of belly fat.
3. Strength training
Strength training for the whole body from one to three days a week, which does not go several days in a row. Lifting weights helps build lean muscle tissue, which will help speed up your metabolism and lose more fat. If you are a beginner, try strength training for beginners and gradually increase the intensity over time. The 12-week weight loss program includes both cardio and strength training for three months and is a great place to start.
Finally, you should avoid stress and do not forget about full sleep (constant lack of sleep is a stress for the body), which will help to remove fat in the lower abdomen.
Main thing
Even if you lose weight, there is no guarantee that you will lose it due to the press. Your body decides when, where, and how much fat you will lose.
Some of us will never get rid of all the fat on our abs. It's always best to focus on what you can control - what you eat, how much exercise you do, and how healthy your lifestyle is.
Be consistent in your training and diet and allow your body to respond to this. Your body loses fat in a certain order, and it is in these stubborn areas that it is burned last.
Most of us won't get a flat abs, but with perseverance, self-discipline, and long-term training, results can be achieved.
