Abdominal fat has a way to stick, even when you eat well and get a lot of physical activity. This is especially true after menopause, when hormones changes can impede the loss of stubborn fat from the abdomen, also known as “menoby”. If you have been wondering how to get rid of the lower belly fat once and for all, science shows that certain healthy habits can make a big change – without collapsing diets or exhausting workouts.
The type of fat that lingers in your middle section is called visceral fat and lies deep in the abdominal cavity – burdensome organs such as the liver and pancreas – and this is more than inconvenience. “It is harmful to our health because it is a source of low quality, chronic inflammation, which increases the risk of heart disease, cancer and type 2 diabetes,” explains diabetes, “explains,” explains Hannah Kaleva, Doctor of Medicine, Doctor of Medicine, MBADirector of Clinical Studies of the Committee on Responsible Medicine of Doctors.
Up? Visceral fat is also one of the first to respond to healthy changes. “Visceral fat is metabolically active,” says Dr. Kaleova. “So, after you start to lose weight, this deposit in your abdomen is one of the first to start activating.”
How to get rid of the lower fat of the abdomen without a crash diet
You already know that you cannot specifically target your belly fat. The loss of fat in the abdomen comes with the overall weight loss and the perception of healthier habits. But the good news is that as the pounds melt, your waist will also shrink. Here’s what really works.
1. Enjoy more plant dishes
“A plant -based diet is the number one recommendation [to help get rid of lower belly fat]”Says Dr. Kaleva.” This is a complete change of game. “
In Clinical trial She led people after a low -fat, vegan diet weakened, reduced abdomen fat and improved their metabolism. And they did everything without restricting calories. “You can eat as much as you want, and you won’t be hungry,” she adds.
This does not mean that you also have to go completely vegan overnight. “For many people, the very move in the vegetable direction is enough to get started,” she says. Even changing more legumes, fruits and vegetables instead of processed foods and red meat can lead to change.
2. Eat a little earlier
Eating the greater part of your food early during the day -especially breakfast and lunch -can help you lose more fat from your belly faster. Dr. Kaleva found that Participants in the study Anyone who eats two bigger dishes earlier during the day, weakens more and cut more than those who ate six smaller meals.
“They also reduce their liver fat,” she adds. It offers easy shifts like eating for dinner earlier or avoiding breakfast on a late night when possible to get started.
3. Take a mini movement movement
Exercise helps to get rid of the lower belly fat by reducing insulin levels, which otherwise signals the body to store fat. It also helps the liver burn fatty acids – especially those near visceral fat deposits.
Dr. Kaleva recommends high-intensity interval training (HIIT) or short outbursts of effort followed by recovery. “HIIT is shown in multiple randomized controlled tests To effectively reduce visceral fat, “she says.
Even a few daily minutes of fast walking, climbing or dancing on stairs can help. Strive for the 150 -minute exercise recommended by experts every week, she adds.
4. Try a strength workout
Building muscle mass over time helps to reduce fat in the abdomen, even if it does not diets. Research shows It lowers the overall body fat and helps to shrink the deeper visceral fat that surrounds your organs, especially when done regularly.
So, what is considered a strength training? Any activity that works on your muscles against resistance, such as weight lifting, use of resistance strips, squatting or push -ups, or even climbing stairs.
Just don’t expect changes at night. “In the short term, you may be disappointed unless you really measure the composition of the body,” explains Dr. Kaleva. “It’s more like a marathon.”
5. Prioritization of sleep
“Most people need at least eight hours of sleep,” says Dr. Kaleva. Summit skipping is related to weight gain and visceral fat accumulation, among other health risks.
But how do you guarantee that you get a quality sleep you need? Dr. Kaleva recommends avoiding food and intense exercises a few hours before going to bed, as they both increase their basic body temperature and make it difficult to fall asleep. She also offers to keep your room cool and dark, darkening screens for an hour before going to bed and get sunlight during the day.
“It will help you to be naturally tired in the evening,” she says.
6. A pencil in some R&R
When stress sticks around, the stubborn lower fat of the abdomen. “[The stress hormone] The cortisol drives the accumulation of fat from the abdomen, “confirms Dr. Kaleva.
Many of the same habits that help with sleep-as a natural light, walk in the evening and avoid eating on a late night-they also help with a lower cortisol, she says. Maintaining stress when checking supports better sleep and tells your body that it is safe to release stored fat. (Discover more Ways to reduce cortisol here.)
7. Focus on the fiber
Soluble fiber helps you lose more fat from your abdomen by slowing digestion and maintaining stable blood sugar levels – and which helps to limit the storage of fat. But Dr. Kaleva says you miss the pills and powders and go straight to your plate.
“When you eat food fiber, it gives you a lot, much greater benefit than eating it in addition,” she says. Some of the best sources include beans, oats, barley, fruits, vegetables and legumes. The best choice of Dr. Kaleva? “Eat beans!”
8. Cut the alcohol
Severe alcohol intake is highly associated with increased fat around the waist. Reducing how often or how much you drink can help your body burn more fat and protect your liver in the process, says Dr. Kaleva.
9. Nourishing your bowel
A healthy intestine can regulate your weight and help get rid of the lower belly fat. One way to support it is by adding more probiotics and prebiotics to your daily diet, says Dr. Kaleva.
Probiotics, which are found in foods such as yogurt, yogurt, kimchi, sauerkraut and kombucha, introduce good bacteria into the intestine. The prebiotics who feed these bacteria are in fiber -rich foods such as oats, garlic, bananas and beans. They can also be taken as supplements, but D -Kaleva says: “It’s always better to get it from food when possible.”
More ways to jump-starting weight loss:
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This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before chasing a treatment planS