Stomach fat, or lower belly fat has got to be one of the top three area’s women worry about when it comes to their bodies. But first, you have to understand your fat stores before you embark onto a leaner stomach.
Subcutaneous fat, is the fat that is under the layer of your outer abdominal skin (which you can pinch with your fingers). This is the fat that will be acting like a layer over your abdominal muscles. Visceral fat is one that can’t be seen but surrounds your internal organs. Too much can lead to glucose intolerances and signs of type two diabetes. Tackling both types of fat is the best way to ensure yourself a leaner waistline and flatter stomach.
So what are the top tips to get rid of that lower belly fat?
It’s in bold for a reason. Diet is key first and foremost. There is no way you are going to get a flat stomach if you are still consuming a glass of rose wine every Friday night. This also means no cheat meals in your first few weeks of dieting. Like anything you have to be consistent to achieve results. Stick to the thumb rules of protein and vegetables or salad with every meal. Think lean proteins like eggs, chicken, turkey and different types of fish paired with lots of fresh vegetables (and that doesn’t include roast tatties). No junk food, no booze.
Ditch the crunches. Start lifting weights! Compound exercises like deadlifts, leg press, lunges, pulling and pressing exercises will sculpt and define your body. You will be hitting your abs without even realising it, and building lean (not bulky!) muscle. The more lean muscle mass you have, the more your metabolism works in your favour. Put together a plan, and follow it…again consistency will give you results. Don’t skip workouts.
CARBS OR NO CARBS?
The high protein, high fat diets have been popularised in relation to fat loss, and they work. If you can’t cut down on carbs, watch your carbohydrate intake. Keep those complex carbohydrates for after your training sessions. Think palm sized quantity of oats, brown rice, wild rice, sweet potatoes, quinoa and buckwheat. Another incentive to work hard in your training sessions!
EAT FIBRE & DRINK WATER
Get your greens in! Fibre is important for the digestive system and regularity. Your liver will be happy, flushing out bad toxins, and enhancing your fat loss. Fibre also has lower carbs, so you can really fill up on it. Broccoli, kale, spinach, green beans, salads, cauliflower, asparagus are great options, and another way of ensuring you get these in are green vegetable juices. Drink two litres of water a day, to aid your digestive system (important for fat loss) and keep hydrated.
It goes without saying, but watch your sugar intake! No more creamy sweet lattes, and afternoon snacks of chocolate in the office. Watch out for hidden sugars too. Big fruit bowls are out the window as are medjool dates. Opt for berries or a square of eighty percent dark chocolate if you really feel the need for something sweet. But for the sake of goal? Try eliminate for a little while. If you follow all these tips consistently, you are on your way to a flat stomach. That means replacing the cocktails for sparkling water for awhile girls!…