Each person’s body stores fat differently in different places. In the body of many people, excess fat accumulates in the lower abdomen. The reason for the increase in abdominal fat is related to genetic factors, diet, inflammation and lifestyle. Unfortunately, getting rid of belly fat is not an easy task and requires a lot of patience and perseverance. If you want to know the best way to get rid of belly fat to get rid of it sooner, stay with us until the end of this article.
Why is it hard to lose belly fat?
It is interesting to know that fat under the abdomen is easily stored, but it will be very difficult to melt. The cause of this problem may be related to several things. First, most adults often gain weight continuously as they age. Second, most of us Iranians tend to consume sugar and saturated fats in our diet. These foods greatly increase the risk of fat accumulation under the abdomen.
The next point is that many people do not devote time to exercise during the day. Inactivity is a very effective factor in increasing excess fat in the abdomen. However, don’t worry because we will introduce you some very effective ways to get rid of belly fat below.
Reduce calorie intake to lose belly fat
Exercises such as cardio, yoga, and crunches will strengthen your abdominal muscles, but may not be effective in shedding fat. To lose belly fat, you must reduce your calorie intake throughout the day. but how? By changing the diet and increasing exercise.
If you consume 500 calories less than before by taking a slimming diet, you will succeed in losing approximately 0.5 kg of weight per week.
For most people, losing more than 1.5 kilos per week requires a very strict diet and is therefore not recommended at all. You can try buying diet pills to help reduce your appetite.
Diet to lose belly fat
Consuming more calories than you burn will undoubtedly lead to weight gain and fat accumulation around the belly. Consuming low-calorie and healthy foods has a significant effect in eliminating belly fat. Reduce the consumption of processed foods and refined sugar in your diet as much as you can so that the fat in the lower abdomen melts faster.
Instead of consuming white grains and fast foods, add sources of protein and healthy fiber to your diet. Cruciferous vegetables are also ideal options that can be effective in keeping you full for a long time and provide many nutrients to your body. Broccoli is an example of a cruciferous vegetable.
Protein sources that you can add to your diet include hard-boiled eggs, lean meat, legumes, nuts, and seeds. Try to remove artificial juices and energy drinks from your diet plan and go for healthy drinks like green tea instead.
High intensity interval training to lose belly fat
High Intensity Interval Training (HIIT) is great for burning belly fat. To create suitable intervals between your exercises, you can use a stopwatch or get help from special applications installed on mobile phones. Exercises like double speed will be very suitable.
Lifestyle changes to lose belly fat
Undoubtedly, if you want to lose belly fat, you need to make some changes in your lifestyle. Some of the suggested lifestyle changes include:
- Drink plenty of water
- Increase the duration of walking
- eat slowly
- Quit Smoking
- Remove stress from yourself
- and having quality sleep
You can also get fat burning tablets from the pharmacy and use them after consulting your doctor.
Getting rid of belly fat after giving birth
If you try to lose belly fat immediately after giving birth, you may have problems. After giving birth, consult your doctor first before starting any new diet and exercise. Especially if you had a cesarean delivery, it is not strange at all to see extra fat on your belly or the skin on your belly looks loose.
Many women gain weight during pregnancy. After childbirth, it is likely that an extra layer of fat remains as an energy reserve for breastfeeding and the healing process of childbirth. This is completely normal. If you are trying to lose belly fat after giving birth, keep the following things in mind:
- Do not limit your caloric intake during breastfeeding because it may cause a decrease in breast milk.
- If your lower abdominal muscles seem to be separated due to pregnancy, it may be a condition called Diastasis recti be created for you. With crunches, this condition may be aggravated. So you must see a doctor.
Surgery to remove abdominal fat
If you fail to get rid of belly fat by following the above principles, you can use surgical procedures:
It is impossible to lose weight in only one area of the body; Therefore, liposuction can be a suitable option. Once your body fat is liposuctioned from an area, the fat cells in that area are not able to return. Therefore, liposuction can be a permanent method; Even if your weight fluctuates a little in the future.
Abdominoplasty surgery tightens the abdominal wall and removes excess abdominal fat and skin. Therefore, the person will have a smooth and beautiful stomach. Also, diastasis recti in women can be treated with this method.
Cool Sculpting; A non-surgical way to get rid of belly fat
If you’re looking for a non-surgical way to get rid of belly fat, try Cole Sculpting. In this method, fat cells are frozen with the help of a special device; Without any damage to the surrounding tissues. Your body will naturally shed these destroyed fat cells over time and you will gradually look slimmer. This method is permanent.
The cause of abdominal fat in men and women
Fat increase in the lower abdomen is not gender specific. Both women and men can experience fat accumulation around or under the abdomen due to improper diet and lifestyle. Due to hormonal changes, genetics, and aging, women are more likely to have fat in the lower abdomen. But the possibility of this type of fat in men is also high.
We introduced you the best method to get rid of belly fat in this article from Positive Green Online Pharmacy magazine. If you want to lose belly fat with the help of exercise and weight loss diet, you must be patient and persistent. If you do not get the desired result with these methods, you can go for other methods such as surgery.
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