Do you still have love handles or lower belly fat even though you work out and eat healthy? If so, you’re not alone because many men and women have the same exact problem.
This problem isn’t only about superficial physicality though. It can also be associated with health problems, such as diabetes and heart disease. However, the good news is that losing this type of fat is possible with the right knowledge.
Kinds of Body Fat
Knowing about the various kinds of body fat is imperative. The first type is known as subcutaneous fat, which is found right beneath the skin. Hence, it’s most visible to the naked eye. A second type is called visceral fat, which is located near vital organs, such as the liver.
It’s also known as active fat, since research shows that it’s technically an endocrine organ that makes numerous molecules and hormones. Additionally, it’s more of a health risk. According to Diabetes UK, some of these risks are Alzheimer’s disease, heart disease, colorectal cancer, breast cancer, and type 2 diabetes.
What Causes Lower Stomach Fat?
Identifying the reasons for lower stomach fat or love handles is important too. A few of the most common causes are stress, hormones, bad dietary choices, genetics, gender, and age. Some of them can be changed, while others are pretty much beyond our control, so let’s focus on the former three.
Research done by Yale found that stressed women with average weights had a greater chance of added stomach fat. Additionally, the research concluded that these women had greater amounts of cortisol, which is a hormone that basically supports visceral fat. Therefore, being able to deal with stress is essential. Some of the best ways consist of meditation, exercise, and so forth.
Bad dietary choices include foods and beverages that have a lot of sugar and/or unhealthy types of fat. When healthier choices begin to be made, subcutaneous fat will take longer to be eliminated than active fat. This is why lower stomach fat can be so hard to lose.
Foods and Drinks for Fat Loss
They are rich in protein, healthy fat, vitamins, and minerals, which promote energy, metabolism, and satiety.
It contains a compound known as thylakoid, which slows down the digestion process and lessens appetite. In fact, Lund University in Sweden did a study that found that consuming spinach at the beginning of the day made it less difficult to fight off hunger.
Like eggs, they contain a lot of healthy fat, minerals, and vitamins. Additionally, they have a great amount of fiber, which supports digestion and regular bowel movements. What’s more is that avocados aid in preventing spikes in blood sugar, which ultimately aids in the prevention of stomach fat.
They are an excellent source of both minerals and fiber. Their primary benefits are that they can promote fullness, lessen cholesterol, lessen blood pressure, fight cancer, support digestion, control blood sugar, and restructure fat. Restructuring fat helps remove it from around organs and the lower stomach.
When at the grocery, make sure you purchase “100% whole grains” because anything else might contain fillers that can cause increase in weight. The healthiest whole grains consist of quinoa, buckwheat, bulgar, whole oats, brown rice, wild rice, rye, and whole wheat.
On a side note, stay away from highly processed grains that are used in foods such as white bread. They are unhealthy because they have similar effects as sugar, such as inflammation, imbalance of blood sugar, and weight increase.
They are filled with antioxidants, fiber, and vitamins. Also, they have few calories because they are made up of about 85% water. Research found that overweight rats that ate blueberries for roughly three months benefited by having reduced stomach fat, triglycerides, and levels of cholesterol. These rats also experienced an improvement in levels of glucose.
It’s a great source of fiber that slowly digests and it stabilizes levels of blood sugar, which prevents a “crash” so to speak. It also contains something called beta-glucan that takes in water and expands within the stomach. This makes the stomach feel full. Additionally, oatmeal can lessen the chance of type 2 diabetes, high cholesterol, and raised blood pressure. Note that the unprocessed variety of oatmeal without ingredients like added sugar is the healthiest option.
They are a good source of antioxidants, vitamins, fiber, and protein. Moreover, they have been found to lessen heart disease risk.
These are yet another food that has a lot of protein and fiber. They are also a pretty low calorie food.
In addition to many other health advantages, lemons promote metabolism, digestion, and energy.
Consuming it supports the metabolism, oxidation of fat, and expenditure of energy.
All of the foods above are not only healthy. They are also tasty and go well together. They can easily be used in breakfasts, lunches, dinners, and even snacks. An example would be oatmeal with blueberries.
Another example would be a spinach salad with quinoa. As you can see, the combinations are pretty much limitless! Not to mention, green tea and lemon water are great either hot or cold, so they could be consumed in pretty much any situation.
In addition to a balanced and healthy diet, it’s important to get enough physical activity at least three to four times each week. Specifically, lifting weights and cardiovascular activities, such as running, are two great ways to help promote lower stomach fat loss. Staying active in general is important too. For instance, try not to stay sedentary at a desk or on the couch too often.
Using supplements can be used to further enhance lower stomach fat loss. In other words, they should be used to supplement diet and physical activity. They should also always be taken in the safe, directed manner.
Love handles or lower stomach fat isn’t just unattractive. It can also pose health problems. Losing it can seem pretty much impossible. However, it IS definitely possible. It just takes time, consistency, and the proper information, which was outlined throughout this blog post.
Can you think of any recipes using the foods and beverages listed above?