Do you often ask friends and other healthy fit people on how to get rid of beer belly? Is sit-ups and abdominal crunch enough to remove those lower belly fats? Can't you not get the catch why lower belly fat seems untouchable even when sit-ups and crunches are done? Have you tried hundreds of attempts to lose lower belly fat yet failure comes next to you? Have you assessed your lifestyle just recently? How about your eating habits that are unhealthy and excessive? Do you always eat big meals several times a day? Are you a sedentary type of person? Your body belly reflects you and your lifestyle. Assessment of self is the starting point to know and be aware of the changes that must be done to lose belly fat.Keep in mind that to make things happen for the best of yourself, you alone can surely make it.
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Can you just imagine when people would look at you not because on how beautiful you are, but because how fat you have become. Do you hate at times when you hang out with friends and they start to bully you that you are fatter than ever? It would actually cause you a great deal of pain. Most people want to be thin and sexy because they fear being noticed as out of control on their eating, or being obese or fat. True, people are normally judgmental, it’s like, what they see is what they get. So when we see you overweight and chubby, we can imagine foods and fridge in you, and would even think how many plates of food can you consume in a day. If you have a lower belly fat, there can be times that your self esteem and confidence are at its lowest and no matte how you mask your true feelings, you know in your heart you are hurt. Of course, you hate when you feel you are out of shape and when you are fat. However, even when you are fat it doesn't imply that you are unacceptable and senseless. People around you may be as rude and mean as hell, but as long as your personality and integrity are intact, you can still standout with confidence and self-esteem despite being fat. Most of all, take those judgments positively, and make it as a motivation for you so start a healthy life NOW.
Dieters have been very hopeless to know on how to get rid of lower belly fat and at some point, they would try to avail on all fitness products believing that it can help them lose belly fat eventually.But, there are ways that belly fat cannot be removed effectively. It will always be the DIET & EXERCISE that can really be of help to lose lower belly fat effectively.
Start with assessment and make your goals - realistic and time bound.
First things first, you always have to assess and set your fitness goals, goals that are realistic and specific. If you want to see progress from time to time, better do goals weekly. So go and assess your practice of life: your eating habits, your active lifestyle and health perception. If your life is simply sedentary, your goal should include working out and exercise. More so, if you eat more than what your body needs, you need to have a healthy diet plan.
2. Complete, Health & Well-Balanced Diet
Diet has been mistakenly believed as eating bitter vegetables and starving yourself of foods. That should not be the case. Supposedly, your diet is about eating the right kind and amount of food that are healthy and complete. Just eat in moderation because any food when eaten in excess will have a negative effects into the body and health.
Have a daily dose of fruits and vegetables in your meal because they are healthy and have high content of fiber and protein which are good for health and weight loss. Lean meats are rich source of protein, and it is healthily eaten when grilled. High sources of fiber are fruits and vegetables and so fiber is of great help to lose fats from the body because of flushing toxins from the body effectively and regularly.
- Eat a wide range of foods that contain whole grains, proteins, complex carbohydrates, and other nutrients is healthy, just make sure you eat in moderation, just enough to make you full. For a great tasty experience, you can mix veggies with some spices and herbs.For sure, you will be loving it and you will consider it as part of the meal.
- Slowly remove unhealthy foods in the diet such as your hamburgers, pizza, fries, soft drinks, cakes, etc.
- Avoid canned goods or other processed foods because they have too much salt content; meaning, too much salt, the greater the chance you will become bloated because of water retention.
- Water should be consumed, 1-3 liters daily; no to soft drinks. Water has O calories and soft drinks have more.
- Have a small frequent diet. Eating small meals can prevent you from being hungry, so you tend to eat less.
3. Exercises
A combination of strength training and cardiovascular exercises are greatly effective than performing only one. More calories are burnt when total body workout is done. The 2 exercises are done alternately, 30 minutes to 1 hour, 3-5 times daily.
Strength Training
- Free weights are an effective way to train. Just lift the weights that you can tolerably carry, not too light and not too heavy. The strength training will help you workout your muscle groups that include your stomach.
- If you really can't afford to go to the gym because of tight budget, you can still build muscle mass by lifting slightly heavy things such as hard bound books, 2 liters of water, heavy bags, etc. If you want to buy dumbbells for personal use, you may. Dumbbells can also be used such as your side bending and some other weighted crunches.
Cardiovascular exercises
To get rid of lower belly fat, it is important to engage in this kind of exercise because it can effectively speed up the metabolism and fat burning process of the body. They work on your entire body which is highly needed to burn fat. Ideally, the exercise is to be performed from 30 minutes to 1 hour either at the gym or at the comforts of your own home. Your cardio training should not be boring because you can have many options to choose from:
- Aerobics
- Swimming
- Running
- Brisk Walking
- Jogging
- Stair Climbing
- Elliptical Machines
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