Having a pooch under your belly button isn’t necessarily a sign of a disease but it can have negative effects on your self-esteem and make you self-conscious of your appearance. While it is perfectly normal to have a pooch under your belly button, there are many things that you can do to reduce it, but first, you need to understand what are the main causes so if you want to know how to get rid of lower belly pooch Fast keep reading this article.
What Causes Lower Belly Pooch?
There are two types of belly fat: visceral and subcutaneous. The first one is located around your organs and the second one sits under the skin. Visceral fat is the most dangerous one and it is closely associated with heart diseases and diabetes type 2.
Here are some of the main causes of lower belly fat pouch:
- Poor Diet
Candies, fast food, salty food, and high-sugar drinks may taste delicious and be quite addictive but when you consume them in excess they can make you gain weight, especially in your lower belly area. It slows your metabolism and affects negatively your ability to burn fat. Besides gaining fat, certain nutrients like trans fats which are largely present in fast food can lead to inflammation making your belly look larger than it appears.
- Hormones And Lack of Sleep
Hormones have a huge impact on your body weight, for example, when you eat refined carbs such as bread, it increases the insulin in your body which stores fat. Cortisol, the hormone that spikes during stressful moments increase belly fat storage. When you don’t have proper sleep your cortisol levels go high and cause a pooch under the belly button. Hormones are also responsible for the gain of belly fat during menopause or pregnancy.
When you consume more calories than those you burn, you will inevitably gain weight in your belly.
How To Get Rid Of Belly Pooch Fast
In order to reduce your lower belly fat female, you don’t need to undergo surgery or starve yourself. It is a matter of taking some important lifestyle changes such as reducing your stress levels and sleeping at least 8 hours a day. However, the biggest way to get rid of that uncomfortable lower belly fat is by a combination of a healthy diet and exercise.
Diet To Get Rid Of Belly Pooch
Your diet has the biggest impact on your belly fat, you can practice sports and try all kinds of tricks to get a flat abdomen but if you don’t have a calorie deficit you won’t be able to burn belly fat. Focus on whole foods and avoid processed ones as much as you can.
Your diet should consist mostly of fruits, vegetables, and whole grains, they contain fiber and vitamins that will give you energy. Next, focus on animal proteins such as chicken, eggs, and fish. Salmon, for example, contains omega-3 fats which are beneficial for your body and don’t cause a lower belly fat pouch. Then you can consume minor quantities of carbs such as bread or rice, but prefer the version of the whole grain.
You can still enjoy sweets and sugary foods every once in a while but limit their quantities. High levels of blood sugar can lead you to develop a pooch under the belly button.
Exercises To Reduce Belly Pooch
Once you are already taking care of your diet and changing your eating habits it is time to start practicing exercise. Unlike popular belief, doing crunches and hundreds of abdominal is not the best way to reduce your lower belly fat female. You can’t lose fat in just one body area, you need to practice cardio exercises such as cycling, jumping rope, running, or swimming for a least 30 minutes each day.
High-intensity Interval Training (HIIT) is a great physical activity that works great for burning fat. Practice it a couple of times a week. This involves doing intervals that get your heart rate up for several minutes and followed by an interval of low-intensity exercise such as a brisk walk.
When you are starting to lose fat and want to show off defined abdominal muscles then you should practice core exercises, they work great to define your lower belly.
Are you ready to burn your lower belly fat pooch? The tips mentioned above will help you achieve defined muscles without starving or spending 5 hours at the gym.