To begin with, keep in mind that you are the owner of a uterus and that it is normal to have some pooch to our tummies, especially after having children. Having said that, I’m going to reveal to you the best-kept technique for enhancing the look of your lower belly.
How Stress and Lack of Sleep Play a Role
Our daily habits can have a significant impact on how our body burns and stores fat. When it comes to stress and a lack of zzz’s, English has some bad news for you. Are you getting enough sleep? Are you too stressed out at work or in your daily life? These can have a significant impact on the success we find when shaping our bodies. Both increase cortisol levels, which may lead to the body storing more fat. In fact, even in women who are not overweight, higher levels of the stress hormone cortisol contribute to belly fat. So, it’s important to reduce stress somehow. ”.
Therefore, making healthy food choices, reducing stress, and getting more rest are lifestyle changes that should help with a tiny pot belly. However, English is quick to point out that despite what popular fitness magazines may claim, you cannot “spot reduce” body fat, so don’t think that adding 100 crunches a day will help you reach your goal more quickly. You should immediately flip the page when you see articles that say, “Lose Those Love Handles,” she advises.
Make a total body adjustment and focus on improving your overall being instead of trying to do a quick fix workout on one area of your body. Along with the physical changes, your mental and emotional well-being will also improve. If you could get enough sleep and manage your stress, imagine how much better you’d be able to function in daily life. Suddenly, getting rid of the belly pooch would seem like a small side benefit rather than the main objective.
English suggests that you change up your usual exercise routine rather than performing spot checks on your body. She recommends mixing exercises that raise your heart rate, such as jogging, fast walking, or circuit training, with exercises that build muscle, such as Pilates, weightlifting, and body-weight exercises, to aim for 30 minutes of intentional movement (at a minimum) each day. Your body will respond much better to a combination of cardio and strength training than it will to either one alone. Numerous programs exist that combine the two to create fantastic fat-burning exercises that will give you results quickly.
When it comes to gut-busting foods, stay away from processed foods that cause inflammation, such as refined grains, added sugars, or unhealthy fats, and concentrate on incorporating whole foods into your diet. Whole grains, beans, nuts, seeds, fruits, and vegetables are excellent anti-inflammatory foods. In addition to enhancing your health, these nutrient- and fiber-rich foods will help you feel fuller after meals, which will help you avoid overeating and feel more satisfied, according to English.
Reduce your alcohol consumption because it is a major sabotage for women. For various reasons, older women tend to consume more alcohol. Unfortunately, a glass of wine is perceived by the body as a glass of sugar, and this extra sugar can significantly alter your daily diet. Alcohol is particularly harmful because, instead of burning calories, your body concentrates on metabolizing the sugar in the alcohol, preventing weight loss on two fronts at once.
So, strive to limit alcohol consumption for weight maintenance. And while it won’t be the same, consider substituting some fruit-flavored or sparkling water for your glass of wine. As a bonus, you’ll feel better the next morning because you’ll be able to add a positive to your day rather than ruining your workout.
What causes a stomach pooch?
You could develop a “pooch” or stubborn bulge of abdominal fat for a variety of reasons, such as:
A separation of the abdominal muscles, known as diastasis recti, is frequently the real cause of an abdominal pooch. Due to pregnancy and/or weight gain, diastasis recti patients’ abdominal muscles weaken and pull apart at the midline. Other times, fat pockets that are difficult to lose despite diet and exercise simply appear as a side effect of aging. Last but not least, sagging or loose skin that is occasionally brought on by weight loss, aging, or pregnancy can mimic the appearance of bulging belly fat. Regardless of the cause, having a stomach pouch can be frustrating and embarrassing.
Why is a Belly Pooch Normal if I Exercise?
First up: The passing of time isn’t on your side when it comes to decreasing gut girth. Menopause — specifically the decrease in estrogen levels — causes fat storage to shift from the hips and thighs to the stomach, according to a review by the Mayo Clinic. Though menopause doesn’t cause weight gain, this redistribution of fat around the midsection certainly can account for a stubborn tummy.
Furthermore, English adds that “what we eat, how much sleep we get, and our stress levels are all important factors when it comes to weight and body fat,” particularly with regard to women’s abdomens. Unsurprisingly, not eating healthily won’t benefit you in any way. As we age, our metabolism slows, making it more difficult to burn the calories we consume. English continues, “It’s especially difficult to lose body fat because muscle mass naturally declines with aging while body fat increases.” ”.
Because of this, it’s crucial to pay attention to every aspect of our dietary and lifestyle choices. The saying goes, ‘you can’t out-exercise a bad diet. ’ In this instance, that’s especially true. You can run, but you can’t hide from belly fat.