Unfortunately, there are no secret foods or exercises that eliminate these flexible wings, but it is a combination of changes you must make and commit to burn fat.
- DO NOT SKIP BREAKFAST
We have all heard that breakfast is the most important meal of the day. Well, there is a truth behind that. Eating breakfast starts your metabolism to start burning fat, this is the reason why sumo wrestlers skip their first meal to avoid the fat burning effect of breakfast. People who skip breakfast will feel hungrier during the rest of the day and end up consuming more calories during the day top 10 best fat burners for women.
- EAT OFTEN
Eating often sounds like you would gain weight, but it will actually help you achieve the opposite. Eat frequently, 4-6 small meals per day will renew your metabolism to burn fat compared to eating only 3 meals (or 2 if you skip breakfast).
Eating every 3 hours will help you keep your metabolism running and keep your body functioning as a fat-burning machine throughout the day. It will also help to avoid meaningless snacks during the day and overeating during the night.
- GET ENOUGH SLEEP
Have you ever noticed that when you only sleep a few hours, the sugary and unhealthy foods seem to call your name? There is a strong correlation between lack of sleep and hunger.
When we do not sleep enough, our body produces hormones that stimulate the appetite and decrease the hormones that make us feel full, which is a great obstacle to losing weight. So do yourself a favor and get 8 hours of sleep every night.
- CARDIO AND WEIGHTS TO BURN FAT
If you thought you could get away with burning fat without exercising, think again. Cardio will only help to burn fat, but it will also burn muscles, which will give it a flaccid skin appearance, so we should all do some kind of resistance training along with our cardio to help preserve our muscle mass.
This will help achieve that toned look and shape that we all seek. Be sure to include some strengthening exercises for the muscle to help burn the fat.
- STAY AWAY FROM CARBOHYDRATES
Carbohydrates are public enemy’s No. 1. Avoiding excess carbohydrates will help you lose weight and burn fat from your lower back. Carbohydrates are the body’s main source of fuel, however, most of us do not run marathons or compete in triathlons every day.
When we consume more calories than the body physically requires, whether it is carbohydrate or protein, the excess calories are stored as fat. However, the carbohydrates are not filling and we can usually finish a bag of pretzels, crackers or popcorn and we still have room to dine.
Proteins, healthy fats (such as nuts, olive oil, seeds) and fiber are much more satisfying and, therefore, we tend to consume fewer calories when we make our meals mainly of proteins, vegetables and fiber. Not all carbohydrates are dangerous; some of the best options include vegetables, fruits and multi-grain bread.
- AVOID ALCOHOL
One of the most common barricades to lose weight is alcohol. Alcohol is full of empty calories, offers no nutritional value, and is loaded with sugar that goes directly to the stomach (think beer belly), hips, thighs and back.
If you are going out and feel the need to have a drink, drink a drink with tequila or a low-calorie beer and avoid all the colorful and fruity cocktails that have more calories than most ice cream sundaes.
To aim at the lower back fat, aim at core strengthening exercises, such as planks, side planks and, most importantly, back extensions. A combination of lifestyle modification, diet and exercise will promote fat loss and improve our overall well-being.