A study conducted by the European Society of Cardiology in 2018 revealed that 75% of those who fall in the high risk category for cardiovascular diseases have extra fat deposition on their belly. (3) Abnormal fat distribution particularly around your midriff can be detrimental to your health in the long run.
This could be due to hormonal or genetic reasons or even due to low muscle mass. If you have a sedentary lifestyle coupled with unhealthy eating habits and are struggling with stubborn fat on your waist, you might be wondering how to get rid of belly fat. Let us take a look at some of the physical activities that can help you get fit.
Tips on how to lose lower belly fat
If you have tried fad diets, supplements and even pills and nothing seems to work, it is time to adopt a focused strategy to help you say bye bye to that protruding tummy. Here are a few simple exercises to help tone your abs:
Get a bicycle and start using it. Not only does it tone your hip and thigh muscles it helps in building a strong core that helps trim the fat around your midsection. Within three months, you can see your stamina building up and your heart getting healthier.
If you are a beginner who wants to know how to get rid of belly fat, the answer is simple- go for a jog. Start with brisk walks, walking for longer distances with a swift gait. Go for slow jogs first and then gradually increase the period with your comfort level. As you jog for 30 minutes every day, you will burn calories and one of the first places where you can see fat loss is your belly.
The internal and external muscles on the sides of your abdomen are referred to as oblique muscles. Toning obliques by doing twisting exercises, side planks and other bending activities can help you get a leaner waistline. Stand upright with your feet on the floor and a dumbbell in each hand with your arms parallel to your body. Now bend sideways just as you would pick a dumbbell from the floor. Repeat this for both sides
Lie down on your back on the floor with your elbows beneath your body with your head and chest raised slightly above ground level. As you lift your legs and knees off the floor, kick back as long as you can. Perform a few reps. Gradually increase this to 8-10 times as you become comfortable with it.
If you are clueless about how to lose lower belly fat, you might want to look at your eating habits. Eliminate sweets, junk and packaged food as well as fizzy drinks and instead opt for fresh fruits and vegetables, lean meats and a plant based diet that is rich in fibre. Consume a lot of water to help flush out the toxins from your body and eliminate fat from your cells.
Weight lifting is the proven solution to the question of how to get rid of belly fat. You can start with the program for beginners with small weights as you move on to the intermediate and then an advanced strength training program. This helps you shed that extra fat on your abdomen as well builds a strong core with muscle strength.
Exercising in short intervals whether it is a high intensity work out or a walk, can help you burn abdominal fat faster as well as build endurance in the longer term. However, as you try to push your limits, remember not to over exert yourself and refrain from an injury.
Knowing how to lose lower belly fat and working towards a leaner and healthier body is a work in progress. You can use a bmi calculator online to keep a check on your weight and track your progress. However, it is always advisable to be ready for any kind of health emergency by investing in a comprehensive medical insurance plan. The financial implications of a health emergency can catch you and your family off guard, that is why it helps to be prepared with a health insurance plan such as the one available on Finserv MARKETS
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