Belly fat has a way to stick, even when you eat well and get a lot of physical activity. This is especially true for menopause, when hormonal changes make it even harder to lose stubborn abdominal fat, also known as Menobelly. If you were wondering how to get rid of lower abdominal fat once and for all, science shows that certain healthy habits can have a big impact – without a disaster diet or a tedious workout.
The type of fat hiding in your middle part is called visceral fat, and they hide deep in the abdomen – in organs such as the liver and pancreas – and this is not just an inconvenience. “This is harmful to our health because it is a source of low degree, chronic inflammation that increases the risk of heart disease, cancer and type 2 diabetes,” explains Hana Kahleova, MD, PhD, MBADirector of Clinical Research of the Medical Physicians’ Committee.
Upside down? Visceral fat is also one of the first to respond to healthy changes. “Visceral fat is metabolically active,” says dr. Kahleova. “So when you start to lose weight, this one of your belly is one of the first to start activating.”
How to get rid of lower abdominal fat without following a diet
You already know that you cannot specifically target your belly fat. Abdominal fat loss is a common weight loss and healthier habits. However, the good news is that when the pounds dissolve, your waist will also shrink. Here’s what really works.
1. Enjoy more plant dishes
“Diet in plant is the most important recommendation [to help get rid of lower belly fat]- says dr. Kahleova. – This is a complete game converter. “
To Clinical trial She married, people, following a low fat, vegan diet, lost weight, reduced abdominal fat and improved their metabolism. And they did everything without calories. “You can eat as much as you would like and you won’t be hungry,” she adds.
This does not mean that overnight you need a completely vegan. “It is enough for many people to just move in the plant,” she says. Even with more legumes, fruits and vegetables, instead of recycled food and red meat, you can replace.
2. Eat a little earlier
Eating most of your food earlier that day, especially breakfast and lunch, can help you lose lower abdominal fat faster. Dr. Kahleova found it Participants of the study Whoever ate two larger meals that day lost more weight and cut the waist more from them than those who ate six smaller meals.
“They also reduce liver fat,” she adds. It offers easy shifts, such as eating dinner earlier or avoiding late evening snacks when it is possible to start.
3. Take mini -movement breaks
Exercise helps to get rid of lower abdominal fat by decreasing insulin levels, which otherwise signal the body to storing fat. It also helps the liver to burn fatty acid, especially those that are almost visceral fat deposits.
Dr. Kahleova recommends teaching high intensity intervals (HIIT) or short efforts, followed by recovery. “Hiit has been shown by road Random sample -controlled research effectively reduce the fat of the internal organs, ”she says.
Even a few days of days of lightning walk, climbing stairs or dances can help. See experts recommended for 150 minutes of exercise every week, she adds.
4. Try strength training
Muscle mass development helps to reduce belly fat over time, even if you do not follow a diet. Research shows This reduces the total amount of body fat and helps shrink the deeper fat of the internal organs that surround your organs, especially when done regularly.
So what are the strength training? Any activity that affects your muscles from resistance, such as lifting weights, the use of resistance strips, squats or clicks or even climbing stairs.
Just don’t expect overnight. “You can disappoint in a short time unless you really measure your physique,” explains dr. Kahleova. “It’s more like a marathon.
5. Prioriter sleep
“Many people need at least eight hours of sleep,” says Dr. Kahleova. The result of rest was associated with weight gain and visceral fat, among other hazards to health.
But how do you make sure you get the quality sleep you need? Dr. Kahleova recommends avoiding food and intense exercise a few hours before bed, as both of them raise the main body temperature and make it difficult to fall asleep. It also offers to keep your room cool and dark, dim screens for an hour or two before bed and get sunlight during the day.
“It will help you be naturally tired in the evening,” she says.
6. Pencil in some r & r
When the stress sticks, also stubborn lower abdominal fat. ‘[The stress hormone] Cortisol promotes the accumulation of abdominal fat, ”confirms Dr. Kahleova.
Many of the same habits that help you sleep-for example, naturally light, take a walk in the evening and avoid late evening eating-you also help reduce cortisol, she says. During stress, inspection is better sleeping and indicates that your body is safe to release accumulated fat. (Discover more ways to reduce the amount of cortisol.)
7. Focus on fiber
Soluble fiber helps to lose lower abdominal fat, slowing down digestion and maintaining stable blood sugar, both helping to stop fat storage. But Doctor Kahleova says to skip pills and powders and go straight to his plate.
“When you eat a bundle of food in food, it offers a lot, much more benefits than eating it supplements,” she says. Some of the best sources are beans, oats, barley, fruits, vegetables and legumes. Dr. Kahleova’s most popular choice? “Eat your beans!”
8. Cut the alcohol
Severe alcohol consumption is strongly associated with increased fat around the waist. Reducing how often or how much you drink can help you burn more fat and protect your liver during the process, says Doctor Kahleova.
9. Feed your hoses
Healthy hoses can adjust your weight and get rid of lower abdominal fat. One way to support this is to add more probiotics and prebiotics to your daily diet, says Dr. Kahleova.
Probiotics found in foods such as yogurt, kefir, kimchi, sauerkraut and kombucha introduces good bacteria into the intestine. Prebiotics nourishing these bacteria are foods rich in fiber such as oats, garlic, bananas and beans. They can also be considered supplements, but dr. Kahleova says, “It’s always better to get it from food when possible.”
More ways to start losing weight:
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Thyroid belly? Experts reveal the real cause and how to shrink it quickly, naturally
This content does not replace professional medical advice or diagnosis. Always consult your doctor before following any treatment plan;