Best way to reduce lower belly fat

HOW TO REDUCE LOWER BELLY: SECRET TO HAVING A SLIM WAIST

A slim waist is not only a measure of beauty but also a sign of a healthy body. However, the lower abdomen is the most difficult area to reduce, easy to accumulate fat but difficult to burn. No matter how hard you exercise or follow a strict diet, if the method is not correct, belly fat will still stubbornly stick around.

Lower belly fat not only affects your figure but can also be the cause of many health problems such as cardiovascular disease, diabetes and endocrine disorders.

So how to reduce lower belly fat safely and effectively without having to fast too much or exercise too hard? This article by with Dr Nguyen Giap will help you understand the cause, thereby finding the right method to own the dream waistline.

Diet to reduce lower belly fat

Diet plays an important role in reducing belly fat. Eating less will not make your waist slimmer, but eating the right foods and controlling calories properly.

Foods that help burn lower belly fat

• High quality Protein: chicken, salmon, eggs, Greek yogurt help boost metabolism, support the fat burning effect.
• Green vegetables and fruits, less sugar: broccoli, spinach, cucumber, grapefruit, apples help control blood sugar, limit analysis grease the abdomen.

• Healthy fats: avocado, olive oil, almonds are not only good for your heart but also help the body metabolize fat more efficiently.
• The type of water supports weight loss: green Tea, lemon water, detox water helps purify body, reduce the volume of water and accelerate the process of fat reduction.

Foods to avoid

If you want to reduce belly fat bottom, you should limit the food follows:

• Food processing available: fried foods, fast food contains a lot of saturated fat causing grease to accumulate in the lower abdomen.
• Drinks with gas, beer, wine: Cause bloating, water analysis, and slow down the process of burning fat.
• Starch refining: white bread, white rice, instant noodles may increase the amount of sugar in the blood, causing hoarding fat.

Important note about diets

• Eat on time, avoid eating late at night to reduce the area of grease the abdomen.
• Food portion control, do not cut off the starch completely, but should choose a fine powder (brown rice, brown rice, oatmeal, sweet potatoes).
• Drink enough water to support metabolism and reduce cravings.

Video advice liposuction belly for clients at the clinic, Dr Nguyen Giap

Exercises that help lose lower belly fat effectively

Diet alone is not enough, you need to combine exercise for optimal results. The right exercises not only help burn calories but also help tone lower abdominal muscles, effectively reduce fat and improve overall body shape.

The high-intensity exercise burn fat

These exercises help drain quick energy, stimulate metabolism and burn excess fat, especially the lower abdomen.

• Cardio: exercises such as jogging, jumping rope, cycling helps to stimulate heart rate, increased blood circulation and burn mega calories. You should exercise cardio at least 3 sessions per week to support the process of losing belly fat effectively.

• HIIT (high-intensity exercise punctuated): This is a training method there is a change between intervals of high intensity and low, help the body continue to burn calories even after finishing the training session. A number of exercises HIIT popular include burpees, jumping jacks, squat jumps combined with plank jacks.
• With the office may apply the useful habits to help lose belly fat even at work without spending too much cost.

Exercises focus on the lower abdomen

Besides burning body fat, you need these exercises a direct impact on the lower abdominal muscles to help tighten the muscles and shape round two slim.

• Plank: Hold the posture plank for 30-60 seconds helps enable lower abdominal muscles, increase firmness and improve the balance of the body. Can combine plank with side plank or plank combine foot lift to achieve greater efficiency.
• Mountain climbers: This exercise is burn fat fast combination of cardio and tighten abdominal muscles. Movements running in place with posture plank help strong impact to the lower abdomen, at the same time improve endurance.
• Leg raises (leg lift): Lift leg up and down vertically helps activate muscle groups of the lower abdomen and strengthen the power for the core body. You can set 3 half, each half 12-15 times to reach high efficiency.

Workout schedule reference

To achieve the best results, you can build workout schedule science as follows:

• Cardio: 3-4 sessions/week, each session 30-45 minutes to burn full body fat.
• Abdominal exercises under: at Least 3 sessions/week, each 15-20 minutes to tighten the abdomen and shape the waist.
• A combination of both: Alternating between cardio and lower abs exercises to optimize the process, reduce fat and toned muscles.

>> See More: Abdominal liposuction how much money? and method how can reduce fat fast, safe and effective.

Living habits support, slimming waist abdomen

Reducing your waistline is not only about diet and exercise, but also about your lifestyle. Some healthy habits can help you maintain a slim figure and prevent belly fat from accumulating.

• Get enough sleep: Lack of sleep can disrupt hormones, increase cravings, and slow down your metabolism. Make sure you get 7-8 hours of sleep each night to help your body recover and optimize fat loss.
• Reduce stress: prolonged Stress can increase the hormone cortisol – one of the main causes of work belly fat bottom. To control stress, you can try yoga, meditation, walking, relaxing or listening to soothing music.
• Regular activities: Sitting, long a place to slow down the process of metabolism, causing the grease to accumulate in the abdominal area. Let's stand up campaign after every 30-60 minutes, walk more, and maintain the habit of gentle exercise every day.
• Limit alcohol: Alcohol contains not only calories but also disturbs the process of fat metabolism, causing belly fat under rapid accumulation. Limit drinking beer or replaced by the kind of healthy drinks such as fruit juice without sugar, water detox from lime and mint.

Method support, slimming waist abdomen

In addition to diet and exercise, you can combine supporting methods to increase fat loss effectiveness. However, you need to use them correctly and persistently to achieve the desired results.

Abdominal Massage

Abdominal massage not only helps increase blood circulation but also stimulates the fat burning process. You can massage by hand or use massage oils from ginger, lemongrass, mint to increase the effectiveness. Massaging clockwise for about 10-15 minutes a day will help firm the abdomen.

Glasses gen harness belly

Harness the abdomen can help to shape the waist, but can not replace the workouts and healthy eating. If used, you need to note:

• Do not over tighten to avoid affecting the digestive system and blood circulation.
• Only worn for about 2-3 hours/day, avoid abuse because that can weaken the abdominal muscles.
• Combined with exercise and proper diet to achieve better results.

Learn: Benefits of liposuction – How to get slim Waist, beautiful quickly

Use tea natural weight loss

Some kinds of natural tea help support the process of losing belly fat and increase metabolism:

• Green tea: Rich in antioxidants, helps to burn fat effectively, especially the lower abdomen.
• Ginger tea: Supports digestion, reduce bloating and stimulate fat burning.
• Cinnamon tea: Helps control blood sugar, limit cravings and support reduce belly fat.

You can drink a cup of tea before breakfast or after dinner to optimize the effect.

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Conclusion

Reduce waist abdomen is not a process that can be done in a day or two, which need the combination of diet, exercise and healthy lifestyle. Let's perseverance applied the above methods, maintaining good habits and track the change of the body to achieve waist slim, toned as desired.

Don't forget that in no way is miraculous – the important thing is are you willing to change to achieve your goals or not.

Let's start today to feel the change!