Why do i have a pudge

Go jogging, swimming, ride a bike or use cardiovascular exercise equipment, such as a stair climber or elliptical machine.

Exercise at an intensity that still enables you to talk, but not sing. Incorporate resistance exercises into at least two days per week to maintain muscle tissue and to boost your metabolism. Exercise your arms, hips, back, abs, chest, shoulder and legs. Do eight to 12 repetitions of each exercise and work your way up to finishing two to three sets. Include abdominal exercises in your strength training routine.

These exercises strengthen your stomach muscles, so that when your lower belly pudge reduces, a toned tummy is visible. Target the lower part of your rectus abdominis with the plank exercise, reverse crunches, and hanging knee or leg raises raises. Minimize stress in your life, because stress is associated with the release of cortisol in your body. This hormone increases your appetite, and when you give in and eat fatty, unhealthy foods, the fat you gain is mainly stored around your middle -- it's near your liver where it can be used in case you have another stress attack.

Your body is trying to help and protect you by storing fat that it thinks you might need in the future. The National Academy of Sports Medicine recommends aiming for about 1 gram of protein per pound of body weight, or up to 1. Good sources include lean red meat , poultry, fish, beans, eggs, and yogurt. Regularly sipping stuff other than water, black coffee, or unsweetened tea? Calorie-containing drinks can slow or straight-up stall your weight loss progress, making it almost impossible to get rid of lower belly fat.

Case in point? That ounce latte you get with breakfast can pack about calories. If you have those kinds of drinks on the reg, just cutting them out could be enough to start melting fat all over your body — including around your lower belly.

Dorn JM, et al. There are different ways to go about it, ranging from doing a hour fast once or twice a week to doing hour fasting windows each day.

Either way, giving your body regular, extended breaks from eating seems to help with overall fat loss. What kinds of body benefits can you expect to reap? In a study, people who stuck with intermittent fasting or alternate-day fasting shed between 4 and 7 percent of their abdominal fat within 24 weeks. Barnosky AR, et al. Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention: A review of human findings.

Any type of exercise can help you torch more calories and burn more fat. But high intensity intervals HIIT can be particularly potent. Alternating between hard and easy seems to help keep your insulin levels lower. That can encourage your body to use up fat instead of squirreling it away in your cells for the future. Best of all, you can turn almost any workout into HIIT. Only have time for cardio or weights?

Believe it or not, the weights might actually be the way to go. In a study, men who did 20 minutes of daily resistance training gained less belly fat over time than those who did cardio for the same amount of time. Mekary RA, et al. Weight training, aerobic physical activities, and long-term waist circumference change in men.

The science is pretty conclusive: Too little shut-eye has links to weight gain — including around your middle. Sleep and obesity. Sleep deprivation can ramp up your hunger hormones, make you crave calorie-dense foods hey, pizza and ice cream! Hirschkowitz M, et al. Stress, like that which happens as a result of sleep deprivation, might mess with your weight.

Unchecked tension or anxiety can drive you to eat more, especially when it comes to high calorie comfort foods. Research also shows that high levels of the stress hormone cortisol may encourage your body to store fat around your middle.

June 27, Mind Your Diet. Manage Your Stress. Tags abdominal fat diet exercise gut healthy diet healthy eating resistance exercises shedding fat sleep spot-training stomach fat stomach pudge stress.

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