How To Get Rid Of Lower Gut

How To Get Rid Of Lower Gut – This article is written by one of our experienced writers and checked by our experts or editors. Numbers in parentheses throughout the article (eg, 1, 2, 3, etc.) refer to the reviewed studies.

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How To Get Rid Of Lower Gut

Losing lower belly fat can be very difficult. Even if you are fit, healthy and lean, it can affect you. This guide explains the causes of belly fat and gives you all the information you need to get rid of lower belly fat once and for all.

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Contrary to popular belief, body fat is an important organ. Body fat, properly called adipose tissue, is more than just stored energy. It also communicates with other organs, affects your mood, keeps you warm, and protects your internal organs and brain from shock (1).

But as important as body fat is, you can have too much. Excess body fat can affect not only your appearance, but also your emotions and health.

Although your body stores fat, most people store fat in the lower abdomen. Also called visceral fat, this is the most dangerous place to store fat because it can affect the health and function of the organs in the abdomen.

Plus, lower belly fat hides your belly, even if you’re skinny. Many exercisers have no problem showing off their upper abs and impressive two or even four packs. But if you want six or eight pack abs, lower belly fat has got to go!

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Before discussing the best ways to get rid of lower belly fat, it is important to discuss the underlying causes. Otherwise, you risk undoing all your hard work with mistakes that could have been avoided otherwise.

Genetics – Some people are more prone to belly fat than others. Look at your family, if they have belly fat, chances are you are prone to it too.

But the good news is that you can influence how these genes are expressed. Although you always tend to store fat in the lower abdomen, there are many things you can do to reduce it. You may have to work harder than someone with more favorable genes.

Diet – Fat mainly stores energy. If you eat too much, the extra calories from that food will turn into fat and be stored for later use. If you continue to eat more, fat stores will increase. Eating too many calories in processed foods increases the risk of gaining not only belly fat, but body fat as well.

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Inflammation and Stress – Inflammation and stress also increase cortisol levels. Cortisol is a stress hormone. Elevated cortisol levels are associated with increased visceral fat accumulation (3).

Insulin resistance – Lack of exercise, eating too much sugar, not getting enough sleep, and type II diabetes can increase insulin resistance. It affects your body’s metabolism of carbohydrates and also affects fat storage. Both insulin resistance and chronic blood sugar levels are associated with lower abdominal fat (4).

Gender – Men have more visceral fat than women. Conversely, women tend to store more fat in their thighs and hips. Because of this, men are at a higher risk of heart disease, which is usually associated with abdominal fat.

Aging – Belly fat usually increases with age. Often referred to as the “middle age bulge,” increased belly fat is often accompanied by lean muscle mass and a slower metabolism. Exercise and a healthy diet can help reverse these effects.

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The first and most important thing to understand about getting rid of lower belly fat is that fat in one part of your body cannot be “fixed”. Doing hundreds of reverse crunches or leg raises will do no good, although it will strengthen the core muscles.

Also, things like neoprene waist belts, electric muscle stimulation machines, creams and gels won’t do anything.

Instead, losing belly fat requires a more holistic approach that treats your entire body, not just the few inches that make up your lower abdomen.

Here are 12 ways to lose fat not just in your lower belly, but all over your body.

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To lose fat, including lower belly fat, you need to create a calorie deficit. This means taking in fewer calories than your body needs, forcing your body to burn stored fat for fuel.

If you’re not tracking your food intake, you’re just guessing when it comes to creating a calorie deficit. In order to make the necessary changes to your food intake, you need to know how much you eat.

Use a calorie calculator to figure out how much you should be eating, then use a food tracker app to make sure you’re meeting your goals.

Almost all processed and unhealthy foods contain added and refined sugar. These foods are also high in calories, not very nutritious, and addictive. This creates a perfect storm for gaining belly fat.

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Eating too much sugar can cause insulin resistance and inflammation, as well as providing your body with excess calories. Cutting out refined and added sugars from your diet will target the root cause of body fat, especially low belly fat.

Limit sugar intake to less than five percent of total calories, or about 25 grams for someone eating 2,000 calories per day.

Eating fat may seem like the last thing you want to do to get rid of belly fat, but it’s actually a very powerful intervention. Healthy fats reduce inflammation, and as you know, inflammation is one of the causes of belly fat.

The best types of fats to eat are unsaturated and essential fats, which are anti-inflammatory and beneficial for boosting testosterone. More testosterone means more muscle mass, which helps improve insulin sensitivity and increase metabolic rate. All this accelerates fat burning and reduces visceral fat.

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Eating more protein may be the single most important dietary change you can make to lose belly fat. Protein is filling, helps maintain muscle mass even if you eat less than usual, and has a warming effect. This means that eating protein increases your metabolic rate and burns fat faster.

Most people should consume between 0.75 and 1.0 grams of protein per body weight. Both animal and plant proteins are valuable.

Not sure what to eat to get more protein in your diet? Check out our article on the 12 foods with the most protein.

If you want to lose belly fat, eating more fiber will definitely help. Fibers, called non-starch polysaccharides, are indigestible plant materials that are very filling even though they contain no calories.

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Eating fiber-rich foods like whole grains, vegetables, and fruits will help you feel fuller for longer, so you won’t be tempted to overeat. As an added benefit, fibrous foods are also good for the digestive system.

Water does not contain calories or vitamins, only trace elements. But it is the most important thing you should eat for fat loss and health. Your body is about 60% water, and even mild dehydration can prevent fat burning.

Drinking water before meals can help you feel full and avoid overeating, which speeds up fat loss. Also, processing water uses energy, so the more you drink, the more calories your body uses to consume, transport, use, and eliminate it.

How much water to drink is up for debate, but 72 fluid ounces a day is a good start.

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Many drinkers have what is often called a beer belly. Funny names aside, it’s visceral fat. If you want to get rid of lower belly fat, you should avoid beer and other alcoholic beverages.

Alcohol is high in calories, inhibits fat burning, and can increase appetite while decreasing your willpower. Most alcoholic beverages are also high in sugar, and you already know how bad that is for your waistline.

An occasional glass of beer or wine won’t do you much harm and may even be good for your cardiovascular health. However, regular and heavy drinking makes it impossible, if not impossible, to get rid of belly fat.

Low carb diets are popular for a reason; They really work! Cutting back on carbs is an easy way to cut calories and also means you have more room in your diet for the extra protein you need to eat.

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Eating fewer carbohydrates can lower blood glucose levels, which in turn reduces insulin production. Insulin prevents the efficient burning of fat.

You don’t have to go all the way out.

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