Have you put in a significant effort in exercising and followed a strict diet without achieving the desired results in getting rid of lower abdominal fat? Well, you must be doing something wrong. So, before you try to find a solution, investigate the reason behind it. Here, we will reveal all the factors that may contribute to the accumulation of this fat and provide tips for tightening the lower abdomen. Keep reading to make easy lifestyle changes for a toned abdomen and a healthy body.
Causes of Lower Abdominal Fat
- Increase in cortisol levels or excessive estrogen hormone in the body.
- Hormonal changes during pregnancy or menopausal periods.
- Consumption of certain foods, especially those rich in sugars.
- Intake of large amounts of saturated fats and fast food.
- Following an unbalanced diet lacking essential nutrients.
- Aging, as the appearance of lower abdominal fat is considered natural in this case.
- Lack of exercise.
- Inadequate or excessive sleep hours, where sleeping less than 6 hours daily or more than 9 hours can contribute to the increase in lower abdominal fat.
- High stress levels, leading to the release of cortisol hormone.
Tips for Tightening the Lower Abdomen
1- Follow the 80/20 Diet
As the name suggests, the 80/20 diet revolves around consuming healthy foods 80% of the time, and indulging in whatever you like for the remaining 20%. The 80/20 diet is considered one of the flexible dietary approaches, meaning it doesn’t restrict individuals with a strict regimen or a fixed schedule.
- First method: If, for example, you have 5 meals in a day, this means you can have 4 healthy meals, constituting the 80% for the day, and one unhealthy meal, representing the remaining 20%.
- Second method: Consume only healthy meals throughout the week, which represents the 80%, and allow yourself some indulgence with unhealthy meals during the weekend, totaling 5 meals, equivalent to the 20%.
3- Make Protein a Priority
To reduce lower abdominal fat, it is crucial to maintain healthy blood sugar levels throughout the day, and this can be achieved through protein consumption. It is beneficial to have a palm-sized portion of protein in each meal throughout your day. This can include foods such as chicken, fish, eggs, or Greek yogurt, providing the fuel your muscles need for exercise and supplying your body with the energy it requires. These foods will also ensure that your blood sugar levels remain stable to maintain energy and prevent fat accumulation in the abdomen.
4- Add Fiber to Your Diet
Fiber is important for digestive health, helping to reduce bloating and gas in the body. Vegetables are an excellent source of fiber and should be a key part of your diet, even if you’re not specifically trying to eliminate abdominal fat. It is beneficial to consume 4 to 6 types of vegetables daily, and you can also find fiber in foods like potatoes, oats, quinoa, and brown rice. Make sure to regularly incorporate these foods into your diet.
5- Reduce Consumption of Inflammatory Foods
The foods we consume can cause inflammation in our bodies, which in turn can contribute to increased abdominal fat. Some inflammatory foods include saturated fats in meats and dairy products, fast food, and fried foods. These foods also harm the blood vessels associated with inflammation in the immune system. This leads to the formation of blood fats, such as cholesterol, sticking to and embedding in the artery wall, resulting in arterial hardening, which is the primary cause of heart diseases, strokes, and even some forms of dementia. There are many foods that can help reduce inflammation, such as fruits and vegetables, mushrooms, nuts, soy, tea, low-fat dairy products, and spices like turmeric and ginger.
6- Give up Carbonated Drinks
Carbonated drinks do not contain fiber or nutrients to slow down the rise in blood sugar levels. When consuming these sugar-sweetened beverages, insulin is released to cover these sugars, and the more insulin is secreted, the more efficiently the body stores fat. Therefore, it is preferable not to include these drinks in your diet to avoid causing an increase in lower abdominal fat.
7- Challenge Yourself with Some Plank Exercises
If you’re someone who loves a challenge, try plank exercises for 30 days. While this exercise may seem simple, it greatly helps reduce and tone lower abdominal fat. Focus initially on the time duration, then progress from there.
8- Engage in Abdominal Toning Exercises
One way to target lower abdominal fat is to engage in abdominal toning exercises. You can try these exercises without the need for exercise equipment:
- Lean your back against the wall, then lower yourself as if sitting on a chair, bending your knees at a 90-degree angle simultaneously. Lift yourself back up and lower yourself again to perform the exercise, and repeat for consecutive repetitions
- ake the lunge position, push your right foot forward, bend it, and leave the second foot extended backward. Lower yourself as much as you can, maintaining your position as much as you can bear, before returning to the standing position and repeating the exercise again.
- Assume the Push-Up position. Lift your body off the ground, supporting yourself on your toes and palms. Maintain a straight back and body. Perform the push-up exercise towards the ground as much as you can, bend your arms, and then return to your initial position.
Note: These exercises do not necessarily require a visit to the gym; you can perform them at home. Also, make sure to keep your body moving daily by walking and using stairs instead of the elevator.
9- Adopt a Healthy Lifestyle
Your lifestyle plays a crucial role in the appearance of fat in your body, especially in your abdomen. It is essential to consider meal timing, as the biological clock and hormones influence fat storage. Therefore, avoid eating late at night or skipping breakfast. On the other hand, it is crucial to regulate your sleep schedule, as adults need around seven hours of good sleep daily to maintain brain, heart, and immune system health and prevent fat accumulation in the abdominal area.
Toning the Lower Abdomen Through Cosmetic Procedures
Liposuction Procedure for Toning the Lower Abdomen
Liposuction, also known as liposuction, is a method for removing excess fat in the lower abdomen. The doctor creates incisions in the skin, then inserts small tubes with a wide head to suction fat without damaging surrounding tissues. Laser or ultrasound waves may also be used to facilitate the process. The focus of the procedure can be solely on removing fat in the lower abdominal area or in other areas of the body to help you achieve a slimmer figure. One of the notable advantages of these techniques is that they leave no permanent scars, and the recovery period after the procedure is short.
Stomach Stapling (Gastric Sleeve) Surgery for Toning the Lower Abdomen
Abdominoplasty, also known as a tummy tuck, may also be performed to remove fat in the lower abdomen. This procedure involves surgically removing excess skin and tightening abdominal muscles to flatten the waist. This surgery can address issues of excess skin and weak abdominal muscles that contribute to the accumulation of fat in the lower abdomen.