There is no magic pill that can eliminate belly fat. Moreover, it is imperative to understand that spot reduction is almost impossible but you can certainly increase muscle definition in a targeted area.
The less than attractive belly pooch most of us have is a collection of fat which can only be reduced by diet modifications and increasing your activity level.
Your diet matters
When it comes to getting rid of abdominal fat, most of us think about crunches and sit ups but the truth is that your abs are made in the kitchen. I’m not going to ask you to count calories or measure the number of grams for every macro you consume because I know how boring these can get. Instead, try to practice portion control. Reduce your serving sizes so that your meals satisfy you and don’t fill you. Eat when you’re hungry and eat healthy. Replace all the trans fat, salt, sugar and refined carb – rich foods with vegetables, fruits, lean meats, whole grains and nuts and seeds.
Amp your cardio
If you want to melt the fat in your lower belly, you need to perform any type of moderate to high intensity cardio for at least 30-40 minutes every day. If you intend to lose a moderate amount of fat from your body, you may need anywhere around 150 to 250 minutes of cardio per week depending on your goal. Note that increasing your intensity will help you burn more calories within a shorter period. Therefore, minimize low intensity exercises such as leisurely walks, and amplify your weight loss routine with jump roping, running and kick boxing.
Make sure you target all your muscle groups while strength training. Isolation exercises for the abs may strengthen the muscles but will not melt the overlying fat. However, you need muscle mass to ensure that you elevate your calorie-burning and hence, fat melting ability.
Build ab muscles
Isolation exercises don’t burn fat but they will help you build some serious muscle in your abdominal region so that you have a nice flat stomach or a six pack. Exercises like bicycle crunches, double leg lifts and reverse crunches are excellent lower ab exercises and they will definitely help you tone your lower belly area. However, you still need to bear in mind that you have to burn the fat in this region for muscle definition.
Note down your progress
Keep a journal with you to note down your progress and be super specific about them. Write down how today or how this week is better than the previous one. Set mini milestones for yourself and try your best to achieve them.
You need to write down your workouts, the intensity at which you exercised and how long you exercised for. Keeping track of your exercises and what you eat will help you determine what works best for you and help motivate you to continue carrying out an effective routine without giving up.
Write down the muscles that you worked and the weight you used. You can even write down the number of reps and sets you performed as well. If you like checking your weight, make sure you note down changes every week as well because this will help you understand how well your regimen is working. Alternatively, you could just use the mirror to track progress.
Make sure you see a health care provider before starting any exercise routine in case you have any health conditions or injuries. Try to have the following in check prior to starting a new routine:
If you perform any exercise incorrectly, you will be susceptible to injury therefore, if you’re a newbie, make sure you see a fitness trainer or professional before trying any new exercises alone, especially while lifting weights.
In case you are underweight, trying to lose more weight may indicate that you are at risk of an eating disorder. Therefore, make sure you discuss your concerns with a doctor or any other professional before you start any diet.