Have you ever felt like no matter how much you exercise and diet, you just can’t get rid of that stubborn hanging belly fat? Despite the fact that you may feel alone, you are not by yourself. The National Center for Health Statistics estimated that abdominal obesity increased by 58.9% in 2016 and continues to rise.
That’s why I’m so excited to share with you my 9 effective ways to lose hanging belly fat fast.
For years, my lower tummy has been my problem area. No matter how hard I tried to lose my lower belly fat, I simply could not make it budge.
Despite countless diets and hours spent at the gym, no matter how much weight I lost, I was still left with a “hanging belly” stuck in place. It felt like no matter what I did, nothing worked to get rid of the pooch!
But after a long journey of trial and error, I finally found the perfect combination of tips and tricks that helped me get rid of my lower belly fat – and I’m sharing them with you today!
*This is a sponsored post.
9 Ways to Lose Hanging Belly Fat
1. Change Your Eating Habits
If you want to get rid of that dreaded hanging belly fat, then it’s time to start making some changes to your diet.
Eating healthy is a must if you want to see results. While it may seem daunting initially, the process is actually quite simple!
Start by eliminating processed foods and eating more organic fruits and vegetables. Additionally, try to include more protein in your diet to give your metabolism a powerful boost.
Additionally, keep yourself hydrated throughout the day as water helps speed up fat burning by burning more calories and keeping you feeling full for longer.
If you’re looking for an extra edge, consider trying intermittent fasting. It can be stressful in the beginning, but once your body adjusts, the fat will start melting off.
To simplify the process, follow these 3 tips:
#1: If you’re new to intermittent fasting, start slow with two meals within an 8-hour window and work your way up to one meal per day.
#2: You can also track your calories with MyFitnessPal to ensure you remain within your caloric intake goals.
#3: Finally, do not forget to take vitamins for essential nutrients and minerals and consult a doctor before making any major diet changes.
For more information on how to start fasting, check out our complete intermittent fasting guide.
2. Get Active With HIIT Cardio
One of the most effective methods to lose hanging belly fat is to get active with HIIT Cardio.
HIIT stands for High-Intensity Interval Training, which is a popular workout choice among those looking to lose weight fast.
So why is HIIT so effective compared to regular cardio?
HIIT combines short bursts of intense exercises with low-intensity recovery periods. This helps you burn calories at a faster rate than regular cardio, which can get boring after a while and put extra stress on the body. Research has revealed that HIIT workouts are a powerful way to lose fat fast – especially in the stomach area.
Now for the best part: What are the best HIIT workouts to burn fat fast?
Here are a few we recommend trying:
Kettlebell Swings: This exercise works all of your major muscle groups, including your abdominals, glutes, and hamstrings. This full-body exercise helps to burn calories and fat, while also increasing your strength and endurance.
Treadmill Sprints: For the perfect challenge, sprint on your treadmill for 30 seconds, then walk normally for 30 seconds. Repeat 10 to 20 times.
Burpees: Including burpees as part of your workout helps build strength, and endurance, while simultaneously burning a lot of calories.
Jump Squats: A great way to target your lower body muscles and get them burning.
3. Tighten Your Lower Abs
Strengthening your lower abdominal muscles can help your stomach look slimmer and flatter.
Here are some exercises you can do to help tighten your lower abs:
Mountain Climbers: Not only do they work the entire core, but they also target your lower abs, helping you burn fat while snatching your waist!
Reverse Crunch: This exercise helps you isolate your lower abdominal muscles as you pull your knees towards your chest while lifting your hips off the ground.
Leg Raises: This workout specifically targets the lower abdominal and back muscles making it an excellent move for sculpting a tight waistline.
4. Start Waist Training
Waist training involves wearing a corset or waist trainer for hours at a time to help shape and shrink your waist over time.
It can take a few weeks to several months to see the desired results, but with consistency and dedication, you will start to notice a difference in your figure.
Start by purchasing a waist trainer from a reputable retailer and following their instructions on how to wear it properly.
Make sure that you feel comfortable and do not over tighten your trainer as this could cause harm.
Once you have the waist trainer on, you can do some light exercises while wearing it or simply sit still and allow the waist trainer to do its job. This is a great way to maximize the benefits of waist training while targeting hard-to-reach areas.
It’s important to remember that waist training is not a miracle solution, but rather one piece of the puzzle towards achieving the perfect figure.
Don’t be discouraged if you fail to see immediate results — just keep going, and eventually, you WILL see results!
5. Build Your Butt
We all want to have a nice and shapely bum, but what if we told you that a rounder butt can help get rid of a hanging belly?
That’s right, building your glutes can be beneficial for reducing hanging belly fat!
Try these challenging exercises to build a bigger butt:
Squats: One of the best exercises for toning your butt is squats. This exercise targets your glutes and helps to build muscle in your lower body.
Try doing 3 sets of 15-20 squats, focusing on keeping your form correct and going slow and steady.
Once you have mastered your form, and can gradually start adding weights for extra resistance and sculpting.
Lunges: For strengthening your leg, hips, and butt muscles, try performing lunges.
You can do walking or stationary lunges, but the important thing is to focus on keeping your core tight and not letting your hips dip too low. Do 3 sets of 10 reps on each leg.
Glute Bridges: Try adding in some glute bridges to really fire up those glutes! Lie on your back with your feet planted firmly on the floor and raise your hips off the ground. Try doing 3 sets of 15-20 reps, pausing at the top for a few seconds before releasing.
6. Do a 21-Day Challenge with The Smoothie Diet
Are you looking to blast through fat and reach your ideal weight? The Smoothie Diet is the answer. This 21-day plan was developed by Board Certified Health Coach and Nutrition Expert Drew Sgoutas, which is quickly becoming one of the most popular weight loss diets available.
It’s easy to see why – with just two meals per day replaced with nutritious smoothies for 21 days, fat will be burned quickly!
The Smoothie Diet guide comes with 36 filling smoothie recipes, weekly shopping lists, a 3-Day detox jumpstart, preparation tips and tricks, and an easy-to-follow quick-start guide.
The benefits of this diet are numerous:
- Boost your metabolism and lose weight quickly.
- Access to 36 yummy smoothie recipes.
- Clear directions with a 21-day plan that tells you which smoothies to drink for maximum results.
- Easy-to-follow shopping list.
- Smoothie preparation tips and tricks.
With everything you need to succeed right at your fingertips, now is the perfect time to start your journey with The Smoothie Diet.
7. Start Weight Training
Weight training will help you build lean muscle mass, which in turn can help you burn off that excess fat. Increased muscle mass will boost your metabolism, and you will burn more calories throughout the day.
Weight training also has many other benefits besides helping you lose extra fat. It increases your strength, improves your balance and posture, and enables you to build a stronger core.
So, not only will you be getting rid of belly fat, but you will also be improving your overall health and fitness. So what are you waiting for? Start weight training today and see how quickly your body transforms!
8. Eliminate Stress
No one likes feeling stressed, but when it comes to losing hanging belly fat, it’s more than just an uncomfortable emotion – it is also a major hindrance.
Stress can cause the body to produce more of the hormone cortisol, which not only increases appetite but also encourages fat storage, especially around the abdomen.
If you want to lose belly fat, take some time out of your schedule to relax and unwind. Find activities that you enjoy and make time for them every day.
Whether it’s taking a yoga class, reading a book, or listening to music, do whatever works for you to reduce your stress levels. Your overall fitness journey will be improved when you take the necessary steps to keep your stress levels low.
9. Remain Consistent
Consistency is key when it comes to losing stubborn belly fat.
Not just one day, or one week, or even a month – but consistently over the long haul.
That means that on a daily basis, you are taking action to ensure your goals are met. Whether you are hitting the gym for a HIIT cardio session, making sure your diet is on point, keeping stress low, or staying disciplined throughout the entire process, consistency is key.
It may not happen overnight, but if you stick to the plan you will achieve results. And trust me, it’ll all be worth it in the end!
How long does it take to get rid of a hanging belly?
Ah, the age-old question – how long does it take to get rid of hanging belly fat? The truth is, it depends on the individual.
Losing fat is not something that happens overnight, and you must be patient with your progress!
Realistically, it could take anywhere from 3-6 months for someone to get rid of their hanging belly fat. It will require a lifestyle change that includes proper diet, exercise, and a healthy mindset.
Depending on how fast your body responds to these changes, results may be rapid or gradual.
But no matter what, patience and consistency are your best friends in the fight against belly fat. Remember to take it one day at a time and be proud of every step in the right direction!
What causes hanging belly fat?
If you have ever been pregnant, you know that pregnancy can do some weird things to your body – including creating a “hanging” or “apron” belly.
But even if you have not been pregnant, you could still be dealing with the same issue. If you have gained weight over time and then lost it, your skin may have stretched and loosened as a result. Losing weight too fast can create loose, hanging skin.
Additionally, if you have ever been obese, you probably had to work hard to lose weight. During that process, it is possible for the skin to become stretched out from having carried the extra weight for so long.
Finally, poor eating habits and lack of exercise can cause hanging belly fat.
Can you get rid of a hanging belly?
It depends on your body type. For some people, a hanging belly can be reduced in appearance by following the right diet and exercise plan. However, for others, it may be harder to completely eliminate the hanging belly fat.
In some cases, no matter how hard you try, that hanging belly fat may always be there. That doesn’t mean you shouldn’t still work on reducing it though!
Diet, exercise, and the right attitude are essential for minimizing the appearance of a hanging belly.
We all have our own definition of a ‘perfect’ body, and that’s okay! When it comes to losing a hanging belly, consistency is crucial. Eating healthy, exercising regularly, and cutting down on stress are all necessary steps toward shedding this unwanted excess fat.
While it may take time and dedication, you can reduce your hanging belly fat and make your tummy look toned and tight.
Now is the time to act. Make the commitment today and begin your journey to a healthier, more confident you!
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