Lower belly fat can be said to be a relatively difficult part of our body to get rid of because this fat accumulates for a long time, and if you are patient and do it correctly, it can still help significantly.
How to effectively reduce lower belly fat for you to own a slim body quickly, such as reduce belly fat with exercise, limit starch, melt belly fat with sea salt, ginger ale, green tea, honey, and lemon, or choose modern technology abdominal liposuction.
Summary of the fastest practical way to reduce lower belly fat at home
Hardly practice movements to reduce lower belly fat in combination with a suitable diet or reduce fat by applying folk tips.
Practice exercises to reduce lower belly fat
Physical activities are a great way to burn calories effectively with movements for both men and women, including crunches, leg raises, scissor kicks, hip rotation, and V-plank.
Crunches not only directly affect the lower abdominal fat but also help slimmer thighs. When doing crunches, the body quickly consumes 4-6 kcal/kg/hour. If you weigh 60kg, sit-ups will help you eliminate 60-90 kcal/minute.
Instructions on how to sit up:
– Step 1: Lie on your back, feet shoulder-width apart, bend up, and the soles of your feet touch. Two hands are cupping the nape of the neck.
– Step 2: Using the legs as a pillar, exhale slowly and raise the upper body until the shoulders are 7-10 cm from the floor. Squeeze your abs for 1-2 seconds.
Step 3: Inhale and then slowly lower your body down.
Note: Do not pull your neck with your hands or push yourself up too high. You need to relax your muscles when you lower yourself, don't hold your breath when crunching and do 30-60 reps. If you are new to crunches, repeat the movement 10-15 times and gradually increase the number of repetitions.
Leg lift exercises
Start with simple leg raises if your abs are not strong enough to perform complex movements. Lifting the legs high helps to increase the endurance of the lower abs and hips.
Instructions for lifting the legs high:
Step 1: Lie on your back, stretch your arms and legs and relax your whole body. Perform 4-6 breaths with your belly.
– Step 2: Slowly raise your legs until they reach a 90-degree angle with the ground, hold the priest for about 2 seconds, and then lower.
Note: Raise your legs perpendicular to the ground and repeat continuously for about ten times and gradually increase the number of repetitions as you get used to it.
Futter kick is a movement that helps tighten the core muscles and effectively and supports burning fat in the lower abdomen, hips, and waist.
Instructions for scissor exercises:
– Step 1: Lie on your back, legs together, hands under the buttocks.
Step 2: Raise your right foot off the ground slightly. Then lift your left leg to hover a few centimeters off the floor while keeping your back straight.
– Step 3: Hold the position for 5 seconds, then change the part of the legs and perform the scissor kick with both legs continuously about 15-20 times.
Rotate hips to tighten fat
Twisting hips to tighten fat is an essential exercise for beginners and does not require high intensity but effectively reduces lower abdominal fat.
Instructions for performing fat-tightening hip rotation:
– Step 1: Sit/stand, keeping your back straight, neck, and shoulders extended.
– Step 2: Raise both hands perpendicular to the chest and start turning to the left.
– Step 3: After 2 seconds, you turn back and, switch sides, repeat the last movement.
Note the breath: Exhale to the left and inhale when turning back. Repeat the movement ten times on each side.
Reduce belly fat below the V-plank
The V-shaped plank is the ideal way to reduce lower belly fat and help you own a full 3 rounds. The V-plank movement also works to repel symptoms of back pain.
You begin to perform the movement to reduce belly fat below the V-plank with an essential plank position and raise your hips to the ceiling, so your body forms a V-shape. Hold the position for about 3 seconds, and then release your body back to work. Senior post, do ten times in a row.
Lose lower belly fat with the proper diet
The plan to lose lower belly fat at home always requires physical training and eating. You should focus on building a good daily menu, such as: Consuming less high-calorie foods, limiting starches, and drinking lots of water.
Consume fewer calories
The most important rule when establishing a healthy weight loss diet, the scientific standard, is to consume less high-calorie functional foods. The average measure of calories per day to lose lower belly fat is 200-400 units.
When consuming fewer calories, you add more vegetables and protein from lean meat to the body. However, calories help provide energy for the body, so you should not arbitrarily cut calories excessively, avoiding body weakness.
Many people mistakenly believe that eating a lot of protein will cause fat, but the truth is that the body needs protein to break down and metabolize lipids,; in fact, starch is the cause of belly fat. Instead of overeating rice, cake, sticky rice… you should focus on lean meats, which are both healthy and beneficial in reducing belly fat.
Drink more water
Drinking enough water every day will facilitate the metabolism to take place more efficiently. You should drink from 1.5 to 2 liters of water daily to eliminate toxins and excess substances, increase the immune system and help reduce belly fat.
Effectively reduce belly fat with folk tips.
To increase the effectiveness of reducing belly fat, you can try a few folk tips: Lose fat with sea salt, ginger ale, green tea, honey, and lemon.
Lose belly fat with sea salt
Salt, when heated, can burn excess fat. When roasted, salt with wormwood leaves will create an excellent remedy to help eliminate fat cells.
Proceed as follows:
– Step 1: Hot roast 3-4 tablespoons of salt with ½ wormwood leaves and then wrap in a clean cloth.
Step 2: Apply to the abdomen for 10-15 minutes and massage evenly.
Step 3: Clean the stomach and apply a layer of nourishing oil to keep the skin healthy and beautiful.
Tips for using ginger wine to melt lower belly fat
Ginger wine contains a high content of hot spicy essence, which contributes to the reduction of subcutaneous fat cells and stimulates the excretory system to work to eliminate toxins. Ginger wine also helps soothe stretch marks and wrinkles for mothers with postpartum milk.
– Step 1: Clean the abdominal skin and massage for about 60 seconds to stimulate circulation.
Step 2: Apply ginger wine to the skin, gently massage from top to bottom, and rotate to swipe horizontally.
Step 3: Wash the abdomen after 10 minutes and do gym or yoga exercises.
Green tea reduces lower belly fat.
The active ingredients in green tea water have a miraculous effect in separating fat cells accumulated in the abdomen, thighs, and face…
You can drink green tea every day, both to help relax and contribute to reducing lower belly fat, by choosing green tea leaves that have been dried and, washed, and mixed with hot water from 70 – 80 degrees Celsius. You should drink it Morning or afternoon after eating for 1 hour, and it should be used up during the day.
Reduce lower belly fat naturally with honey and lemon
Lemon and honey are drinks to reduce belly fat handed down from folklore. The natural ingredients in honey and lemon, such as Amino acids, vitamin C, and micro-minerals … can cool down the body, prevent aging and regulate metabolism.
Using honey lemon juice in the morning will make you complete for a long time, have less appetite, and support the fat loss process.
Step 1: Mix 2 tablespoons of honey with 200ml of hot water, and squeeze ½ lemon.
Step 2: Stir well and use immediately when warm.
Common causes of lower belly fat
The most common causes of lower belly fat are: Eating a lot of sweets, lack of protein, not sleeping enough, prolonged stress, or the wrong diet.
Using too many sweets
Sweets contain many calories; when loaded into the body beyond the necessary threshold, it will make you gain weight quickly and cause the accumulation of lower belly fat because the body cannot metabolize and burn all the food consumed. When the metabolism of nutrients becomes slow, if prolonged, it will cause excess fat to accumulate more and more.
Lack of protein
When the diet contains protein, it will bring a feeling of fullness for a long time. But a lack of protein will make the digestive system not strong enough to break down and transport nutrients to other body parts and form lower belly fat. People who eat less protein often get hungry quickly and gradually form the habit of eating less at each meal. However, when the body lacks protein, the ability to eliminate excess fat will take place extremely quickly, causing the thighs, abdomen, and armpits … to sag because of an unbalanced diet.
Not getting enough sleep.
Not getting enough sleep will cause cortisol (the stress hormone) to increase, leading to cravings for sugary foods and becoming an indirect cause of lower belly fat. Therefore, you need to balance your cortisol levels by getting enough sleep from 7 to 8 hours each night.
People who sleep less than 5 hours/per night often lead healthy eating behaviors, arbitrary eating, and not ensuring adequate nutrition for the body. Especially people who stay up late quickly form a habit of eating at night with fast food, greasy food, or carbonated water, leading to fat accumulation in the lower abdomen.
Prolonged stress on the body
When the body is under prolonged stress, steroid hormone (also known as cortisol) will be produced more, causing many people to seek food to relieve stress, pulling the “mood” mentally. Cortisol will cause excess calories to be stored around the abdomen and other areas of the body and cause lower belly fat.
The bad diet makes the effect of reducing lower belly fat not as desired, and the excess fat will quickly return.
Some common mistakes in the process of building a diet include the following:
– Generated too many snacks, not eating on time.
– Fasting or not eating enough.
– The calorie content in the diet is too low, causing severe energy deficiency.
For the main meal, eat cakes and fruit instead of rice.
When the diet is wrong, the quality is not guaranteed, the body does not have enough nutrients,. It this causes nutritional deficiencies, causing the fat, muscle, and skin structure to be saggy, flabby, etc.
Nutritionists recommend that you should use healthy foods to support weight loss while still meeting the complete nutritional requirements of your body, such as whole grains, foods with unsaturated fats (lean meat, legumes, nuts, olive oil…), and foods high in fiber (green vegetables, flour, cereals, fruits such as bananas, carrots, beets, etc.).
The reason why it's challenging to lose belly fat below
In addition to the subjective reasons from diet and, exercise, daily activities, lower belly fat is difficult to lose because: Lower belly fat contains many alpha receptors, is not sensitive to insulin or due to blood flow in the lower abdomen getting little.
Lower belly fat contains many alpha receptors.
There are two types of fat cells inside humans, alpha receptors and beta receptors. Beta receptors are concentrated in the arms, legs, and face to help promote fat metabolism; fat blocks quickly “melt” and do not accumulate in the body for long so that the fat loss will be quick and easy. Than.
The alpha receptors have a slow response, which interferes with the fat breakdown process and often appears in the hips, thighs, and lower abdomen … leading to difficulty in fat loss. Therefore, the ratio between the alpha and beta receptors will determine the rate of fat breakdown.
Lower belly fat is not insulin sensitive.
The body tends to be resistant to insulin when entering middle age, making it challenging to process blood sugar molecules and causing a lot of fat storage in the lower abdomen. If you load too much sugar in one meal, the amount of fat around the 2nd round will increase in size many times in a short time.
Less blood flow in the lower abdomen received
The functioning of the circulatory system partly affects the ability to accumulate fat under the abdomen. Blood flow in the lower abdomen is usually soft, and the transport process is slow, so the ability to remove excess substances is meager.
People who are lazy to exercise, lie down a lot, or sit for too long are likely to experience sagging belly fat even though the body is not too fat.
Reduce belly fat quickly and effectively with technology
Reducing lower belly fat at home requires a long time and perseverance to get the desired results. For those with a lot of excess fat, improving the circumference will be arduous.
The modern cosmetology industry has invented and implemented the application of new and modern technology to improve the body shape forho are struggling to lose weight oo have a sli or waist or an instant toned body.
Many modern technologies are now tested and certified to be safe and effective by FDA with outstanding advantages such as:
– Non-surgical, non-invasive, painless, and with no complications.
The smart device helps to locate fatty tissue and strengthen firm skin tissue accurately.
– Speed and efficiency of fat reduction up to 99% compared to old technologies.
– Do not worry about excess fat returning and keep a beautiful shape for a long time.
Reducing lower belly fat is not an easy journey when you choose to follow traditional methods.
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