How To Lose Fat Pad

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What to Do If You Have a Fat Pad

The fat pad is a term used to describe the fat in the lower abdomen. Abdominal workout devices promise to melt fat off your abs in minutes, especially in those hard-to-reach areas, according to infomercials on television. If something appears to be too good to be true, it most likely is. You can't lose fat in just one area of your body; you have to lose fat all over. To see that fat pad disappear, clean up your eating habits and do workouts designed to increase fat loss.


1st step

Examine your eating patterns. Concentrate your diet on whole, unprocessed foods. Vegetables, whole grains, brown rice, oatmeal, high-fiber cereals, fruits, lean meats, eggs, fish, and low-fat dairy products like cottage cheese and Greek yogurt are all good choices. Processed foods that promote weight gain, such as deli meats, potato chips, frozen dinners, and pre-seasoned rice and pasta, should be avoided.


2nd Step

To boost your metabolism, eat frequently. Eat five to six smaller meals throughout the day, or every three hours. Because digestion burns calories, you burn more calories even when you're not moving. According to Natural Health magazine, skipping meals, particularly breakfast, slows your metabolism and causes your body to conserve energy while storing fat.


3rd step

Limit your dairy consumption. Instead of cow's milk, try soy, rice, or almond milk. According to the New York Times, the sugars in cow's milk are difficult for the body to digest, causing bloating.


4th step

Three times a week, work your abdominal muscles. Hang leg raises — hold a pull-up bar with your legs hanging and squeeze your abs to lift your legs; repeat three times for a total of 20 reps. Plank holds are performed by holding yourself in a push-up position on your elbows for 30 seconds, then repeating three times.


5th step

Three times a week, do total-body circuit training to build muscle and burn fat at the same time. Train each muscle group with one weighted exercise, such as chest press, lunges, squats, and triceps dips. After each exercise, do 30 seconds of cardio, such as jumping jacks. For 30 minutes, cycle through the circuit.


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