A hanging belly can be a source of frustration and anguish for many people. It can affect your physical, emotional, and psychological health.
One question people often ask is: “Can you lose hanging belly fat without surgery?” The quick answer is, “Yes, you can!” With a little discipline and commitment, you can get rid of belly fat once and for all.
Keep reading to find out how.
The Best Ways to Lose Hanging Belly Fat without Surgery
Having a hanging belly can take an emotional toll on you. Taking that first step to getting rid of it without surgery can be overwhelming. A hanging belly can be brought on by many factors, including pregnancy, unhealthy food choices, and a sedentary lifestyle.
The good news is that many before you have tried and succeeded. So, we decided to ask them for advice and how-to tips. We also talked to several nutritionists and medical experts.
Taking everything they shared with us, we came up with the following.
Strengthen Your Muscles
While we crave a flat tummy with tight abs, the reality is few of us have the time to stick to a workout schedule. We’re always busy taking care of everyone else or putting our work and other responsibilities first.
Your health is your number one asset, but we keep coming up with excuses for why we can’t eat healthier foods or exercise regularly. But it’s time to stop putting our health on the back burner.
Here are a few easy exercises you can do at home. Make sure you work out at a level that causes you to break a sweat and breathe hard. Stay in it for an average of 20 to 30 minutes for maximum results.
Your focus is to do each of the following exercises for 15 to 20 repetitions. Rest for 10 seconds, then do another set. You should aim at doing 3 or 4 sets.
Pro-tip: Instead of counting repetitions, you can set a timer for 30 to 45 seconds for each set.
Heel touches focus on the sides of your abdominal muscles, the obliques. Lie on your back. Make sure your pelvis is resting comfortably, and your feet are flat on the floor.
Starting on your right, reach sideways to touch your heel. Try to crunch your upper body slightly. Your shoulders should rise somewhat off the floor. Repeat on the left side to complete one repetition.
Scissor kicks are great for strengthening and maintaining core strength. They also work the oblique muscles.
Lie flat on the floor and pull your belly button inward toward your spine. Extend your legs in front of you, and lay your arms by your side. You can place your hands underneath your buttocks to support your lower spine.
Start by raising your legs slightly off the ground. Bend your knees slightly. Then, lift one leg to a 45-degree angle, keep your toes pointed towards the ceiling.
Lower that leg as you’re raising the other leg. Alternate legs, while never letting your heels touch the ground.
Leg drops not only strengthen your lower abs. When these muscles get stronger, they can reduce fat tissue in your hanging belly.
Lie on your back. Keep your legs extended out in front of you. Your arms should be by your side. If you feel you need to support your lower back, you can place your hands under your buttocks.
Raise your legs together until your butt comes off the floor slightly. Slowly lower your legs. The trick is to keep them together and slightly above floor-level.
Pelvic thrusts help tone your lower abs and lower back muscles. They’re also called pelvic tilts.
Start by lying on your back. Place your feet on the floor, knees bent. Slowly lift your pelvis off the floor. Tighten your lower abdominal muscles and your butt muscles.
Count to 10 and then slowly lower your pelvis back down towards the floor. That’s one repetition.
Lunge twists are great because they work your ab muscles and legs at the same time. Stand with your feet close together.
Take a wide step forward then lower yourself into a lunge. Rotate your torso to the right. You can keep your hands by your sides, or you can hold a medicine ball in front of you to add some extra resistance.
Slowly rotate back, then step back, bringing your feet together. Repeat with the left side.
Eating the right kinds of food shouldn’t be any sort of temporary diet. It should be a lifestyle based on good-for-you foods and beverages.
Eat more leafy greens and foods high in antioxidants during the day.
Another trick to try is to eat small meals rich in fibers every 2 or 3 hours. That boosts your metabolism and makes your body burn more calories for longer.
Plus, the fiber will keep you feeling satiated. It’s the best way to prevent falling victim to mid-day cravings.
Check out this Custom Keto Diet Review if you want an efficient diet that goes by your rules and meets your needs and preferences.
Staying active is different from exercising. When you exercise, you focus on doing specific movements to strengthen muscle and burn fat.
When you stay active, you focus on having fun. You take up new hobbies like rollerblading or swimming.
Then there are those little things we can do throughout the day. For example, you can take the stairs instead of taking the elevator. Or you can walk or ride your bike instead of driving.
Reduce Stress Levels
When you’re stressed, your body releases great quantities of stress hormones. The primary stress hormone is called cortisol. High levels of cortisol lead to weight gain.
The science behind it is that stress induces cravings. So we eat the foods that quickly stifle these cravings, like processed foods and snacks that are high in salt and sugar.
It manages to reduce stress levels, but only momentarily. Then we’re left with way too many calories deposited in our stomach area.
It’s a vicious cycle that repeats itself over and over again. But, luckily, it can be broken. With a little motivation and some discipline, you can reduce your stress levels.
Here’s a list of things you can try:
- Read a book
- Reduce caffeine
- Get the right amount of quality sleep
- Listen to music
- Spend time with friends
- Take up a hobby
- Practice mindfulness
The important thing is to find something you enjoy and go out and do it. Doing things you love, especially with friends and family, lowers stress levels.
Lower Blood Sugar Levels
A hanging belly can be a precursory sign of Type-2 diabetes. This is when your cells don’t take in glucose from the foods you eat. As a result, blood sugar, or glucose, levels go up. This leads to a spike in insulin levels.
Insulin is the hormone that makes sure each cell has enough glucose to perform its functions. If there’s a surplus in glucose, insulin uses that extra bit to create storage units. These storage units are mostly located in the belly!
When you eat fewer sugars and refined carbohydrates, you reduce glucose and insulin levels. When these go down, your body is unable to find any glycogen to use as energy.
So, it starts to release fat cells into the bloodstream to be used as energy. The more fat cells you burn for energy, the more weight you start to burn off.
What is Hanging Belly Fat?
Hanging bellies typically occur after a massive fluctuation in weight. This could be a result of pregnancy or substantial weight loss.
During that time, the skin becomes overly stretched, so much so that the skin loses its elasticity. A hanging belly is a source of discomfort and disappointment, especially when we wear tight-fitting clothes.
It’s important to understand that belly fat is essentially extra skin. Layers of fatty tissue deposits push out this excess skin.
But belly fat is made up of not one, but two types of fat. That’s why it’s so much more challenging to get rid of.
The outer layer of fat is called subcutaneous fat. It’s the layer you see just under the skin.
The inner layer surrounds our vital organs. In excess, it can result in serious health complications. It’s known as visceral fat.
Hanging belly is also called:
- Mother’s apron
- Apron belly
- Abdominal panniculus
Factors that Cause Hanging Belly
A hanging belly is mainly a result of a sedentary lifestyle. Add to that unhealthy food choices, and you’ve got yourself a sure recipe for disaster. Eating excessive amounts of food high in sugar and salt is the number one reason for having excess belly fat.
Here’s a brief list of some of the basic food choices you should avoid. Some you probably already know, others may come as a surprise.
- White sugar, bread, and rice
- Fruit juice
- Deep-fried foods
- Diet and regular sodas
- Cakes and sugary snacks
The Health Risks of Having a Hanging Belly
There are several health risks associated with hanging bellies and obesity in general. The most common illnesses are Type-2 diabetes, liver diseases, chronic heart diseases, and high blood pressure.
Having a hanging belly can pose a severe health risk, especially on the lumbar spine. It puts a strain on your back and lower limbs because of the excess weight.
Weak Cardiovascular System
A hanging belly also puts extra stress on your cardiovascular system. So your heart has to work double-time to send oxygenated blood all over your body quickly and efficiently.
Many people suffering from hanging bellies complain of rashes forming under the fold of skin. Skin chafing can also occur due to the constant rubbing of your skin.
Tips for Getting Rid of Hanging Belly Fat
While losing your belly fat may not be as easy as it sounds, it’s very much doable. If you set your mind to it, you can do anything.
You don’t need surgery to lose hanging belly fat. Just follow these tips, and you’ll soon start seeing promising results.
The critical thing to remember is to stick with it. Don’t give up just because the first couple of times were hard. Nothing good ever came quickly.
To make sure you don’t let other things get in the way, make a weekly or monthly workout schedule. Hang it up where you can easily see it every day. That should give you the push you need.
No one said getting rid of belly fat was easy. There’s no magic formula or get-fit-quick potion. There’s just hard work and perseverance.
Ever wonder how all those muscular people get so fit? They stick to their workout schedule even on days when they didn’t feel like getting up, let alone breaking a sweat.
So, if it’s a strong and trim midsection you want, then stay disciplined.
Regular exercise is excellent. But it won’t mean anything if you’re not eating healthy.
Start by gradually cutting out unhealthy foods from your diet. Take out one unhealthy item each week. Your body will soon start getting the idea that eating a well-balanced, low-fat diet is much better!
A Final Note
So, the answer to the question, “Can you lose belly fat without surgery?” is yes. By maintaining a healthy, active lifestyle, you can get rid of that layer of fatty tissues.
Start by boosting your muscle mass with strength training exercises. The more the muscle tissue, the less the fat tissue. Plus, it’ll help tighten your core and pull in the skin layer to a great extent.
All you need is to do is three simple things. Commit to your workout routine, stay as active as possible, and stick to a well-balanced, nutritious diet. It’s the best way to boost your metabolism and burn fat.