Fat lines on the belly are no fun. The skin folds are likely to occur when you sit down or bend over. They may make you feel uncomfortable or self-conscious. In this article, I’ll provide you with 8 tips to help get rid of stomach lines for good.
What are Fat Lines?
Fat lines are horizontal creases of fat around the midsection. They are usually seen in people who are overweight or obese. They may also appear, though, in people who are of normal weight. This may be the result of stomach cellulite.
People who lose weight drastically may end up with very prominent stomach crease lines. This is because the skin had stretched to accommodate their weight gain and then when the weight was lost, the stretched skin remained. This is often seen when people are under a liposuction operation or have bariatric surgery.
Stomach lines may also be a result of loss of skin elasticity due to aging. This can result in loose skin that ends up appearing to have horizontal folds across the stomach area.
8 Ways to Get Rid Of Fat Lines
1. Improve Your Posture
Many people have poor posture resulting from spending long hours each day stooped over a computer screen. This can result in a bent-over posture that sees the torso pushing down on the stomach. This can cause stomach crease, even in people who are not overweight.
To prevent stomach creases due to posture, perform strength workouts to correct your posture with such exercises as barbell or dumbbell shrugs and scapular retractions. You should also retrain yourself to maintain a good posture with your shoulders pulled back and chest up.
2. Eat Less Food
The most common cause of belly fat lines across your belly is that you are overweight. In order to get rid of those lines, you need to reduce your waist circumference. Reducing your caloric intake is the best way to get rid of excess belly fat and reduce your waist size.
The first step to proper calorie management is to find out what your calorie maintenance level is. That is the number of calories you need to eat each day to stay at your current weight. You can work that number out here.
Once you know how many calories you need to eat to maintain your current weight, you should reduce that number by 500 calories. This will put you in a negative daily calorie balance so that your body will have to make use of stored body fat to meet its energy needs.
3. HIIT Cardio
In addition to cutting back on calories, you should burn more calories through cardiovascular exercise. The best way to do that is with high-intensity interval training, where you do repeated rounds of high-intensity cardio HIIT followed by short rest periods. You can do this on an exercise bike by doing 20 seconds at a fast sprint followed by 10 seconds of rest. Repeat this pattern for 8 rounds.
HIIT will not only burn calories while you are training but also boost your metabolic rate after your training is over. This is due to what is known as the EPOC effect, where there is a need for more oxygen in the body as a result of the intensity of the cardio workout. This can increase your metabolism by as much as 5% for the next 24 hours.
4. Drink More Water
Keeping your body hydrated will not only enhance your overall health but will also actually help you to lose belly fat. Many people mistake thirst for hunger. By sipping from a water bottle throughout the day, you will automatically reduce your between-meals snacking. Having a glass of water before a meal will also help you to eat less food. You should drink at least 8 glasses of water daily.
5. Prioritize Sleep
Many people don’t realize how important sleep is to weight control. When you suffer from interrupted sleep or simply don’t get enough of it, your normal hormonal activity is interrupted. The two key hormones that control food intake are ghrelin and leptin. Ghrelin is known as the hunger hormone, while leptin is called the satiation hormone. When you don’t sleep, your body produces more ghrelin and less leptin. That is a terrible combination if you are wanting to control your weight and lose belly fat.
Make it your aim to get 7-8 hours of quality sleep. Keep technology out of your bedroom, maintain a cool, dark environment and get into a regular habit of going to bed and getting up,
6. Quit Smoking
Among the bad bad health effects of smoking is increased body fat. The fat accumulation in hardcore smokers is more prominent around the stomach, hips, and thighs than non-smokers. They also have a higher level of visceral body fat and higher risks of diseases.
7. Intermittent Fasting
Intermittent fasting has been shown to be one of the most effective forms of weight loss that exists. It involves periods of strategic non-eating. A common form of intermittent fasting is the 16/8 method in which you fast for 16 hours of each 24 hour period.
8. Cut Back on Processed Carbs
In order to lose weight and get rid of those fat belly lines, you need to not only cut back on your caloric intake but change the way that you are eating. If you don’t you will simply be adding to the problem. The most important area of your healthy diet to focus on is your carb intake. You need to cut back on processed, sugary foods that spike insulin and load your blood with glucose. Replace them with vegetables, fruits, lean proteins, and healthy fats like walnuts, avocado, and fatty fish.
You do not have to live with stomach crease lines on your stomach. By consistently applying each of the strategies that have been covered in this article, you will be able to reduce your waist circumference and those horizontal lines on your belly.
Frequently Asked Questions
Are men’s bodies more prone to carrying weight on the stomach?
Yes, men are naturally predisposed to carrying weight on the belly and the sides of the waist (love handles). In contrast, women tend to store excess calories in the form of body fat on the backs of their upper arms (triceps), hips, and thighs.
What exercises are best for getting rid of stomach fat?
You cannot do exercises to specifically reduce stomach fat. That is because it is impossible to spot-reduce body fat from an area of the body. Instead, you need to do cardio exercise to burn calories from the entire body.