One common fitness goal we often hear from our clients is having a toned and flat tummy. After all, who doesn’t want to slip into a pair of jeans without dealing with lower belly fat, right?
Losing stomach fat, however, is more than just about looking great. It’s also about getting healthy. Studies have shown that losing weight especially around your lower midsection improves blood vessel functioning and reduces the risk of getting heart disease, diabetes and other illnesses.
Although many people want to get rid of stomach fat, it’s also some of the hardest fat to lose. This is because certain body fats remain around the lower belly longer than any other part of the body.
But don’t worry, losing that stubborn fat around your waist is possible. If you want to achieve a flat tummy and wear a body-hugging dress with full confidence, here are some tips to help you get started.
Start a low carb diet
Reducing carb intake can be very beneficial if you want to lose weight significantly. In fact, studies have shown that cutting back on carbs or starting a low carb diet is more effective than low-fat diets.
But don’t get us wrong. Carbs are not your enemy. While limiting them is recommended, carbohydrates should still be part of a healthy and balanced diet.
Start a low carb diet by replacing refined carbs with healthy carb sources such as quinoa, oats, bananas and sweet potato. Making a meal plan before commencing the diet is helpful too. It will help you manage your portion sizes and eliminate the temptation of getting unhealthy foods.
Take note that you need to do it gradually. Start by reducing carbs one meal at a time. Then monitor how your body feels after a few days. Always remember that regardless of the low carb diet plan you choose, it’s always important to tune in to your body.
Avoid drinking too much alcohol
Consuming too much beer or any alcoholic drinks has been associated with increased belly fat. Alcohol contains “empty” calories which mean unlike any other food, the calories in alcohol have little to no nutritional value.
So if you want to reduce your waistline, you really need to limit your alcohol intake. You don’t need to give it up in an instance but decreasing the amount you drink in a single day can help.
Reducing alcohol consumption can be difficult especially if it’s part of your routine or it’s your way to relax. If you feel stressed and having a drink is your usual way to unwind, why not try something different? You can go for a long walk, get some massage or watch a movie with friends.
If you really can’t resist drinking, you can also try non-alcoholic drinks or mocktails. They are a tasty alternative to alcoholic beverages and can be lower in calories as well.
Cut back on sugary foods
If you want to lose fat in your lower belly, you need to minimise the amount of sugar in your diet and avoid processed foods with added sugar.
When you eat a lot of food with added sugar, your liver gets overloaded with fructose which turns into fat. A good way to avoid sugary foods is by replacing them with healthier options. For instance, if you love soft drinks why not try drinking sparkling water with mint and lime instead? You can also swap your usual breakfast cereals with oatmeal paired with fresh fruits like strawberries and blueberries.
Make a habit of reading the labels as well to make sure the food you’re eating is healthy. Be careful with products marketed as “healthy” or “natural” as they may also contain significant amounts of sugar.
Get enough sleep
Did you know that lack of sleep can actually slow down your metabolism and increase your appetite? That’s why if you plan to effectively lose lower belly fat and improve your health, establishing a healthy sleep routine is a must.
Start by maintaining a regular bedtime each night to help your body slip into a regular circadian rhythm. Limiting caffeine and alcohol intake to avoid an excess of toxins in the body is also helpful if you want to improve the quality of your sleep.
If you’re really having a hard time getting enough sleep, you can try using sleep apps to calm your mind. There are a lot of mobile apps online that contain guided meditation, music and soothing sounds that will make you feel more relaxed.
Start an exercise routine
Exercise is one of the best things you can do to reduce stomach fat. It also helps in lowering your blood sugar levels, reducing inflammation and boosting your metabolism.
Having a regular exercise routine, however, doesn’t always have to mean you need to do weightlifting or extreme physical activities. There are a lot of gentle exercises out there that can significantly help you achieve your weight loss goals.
If you’re not a fan of high-intensity training and you want something that’s low impact, HYPOXI is the perfect fat loss solution for you. HYPOXI combines low impact exercise with advanced technology and healthy nutrition that supercharges your body’s natural fat-burning system.
When you sign up for HYPOXI sessions, our HYPOXI-Coaches will work out the best program and machines based on your body shape and fat loss goals. For instance, our Vacunaut can help you lose fat around the mid and lower stomach, love handles and hips. It’s ideal for apple-shaped women, men wanting to get rid of their beer belly and women struggling to lose their baby weight.
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