How to Get Rid of Lower Belly Fat: Diet Tips and Exercises
Many people struggle with lower stomach fat. Getting rid of stubborn lower belly fat is a common weight loss goal for men and women alike. Lower belly pooch also commonly referred to as tummy pooch is hard to shed. In fact, the difficulty to lose lower stomach fat can vary with body type. Certain body fats hold onto fat around the lower stomach longer than any other part of the body.
Lower abs fat is truly a challenge to face, and the worst part about it is that no matter how many exercises you perform, you cannot spot any reduction. This can be extremely annoying for people who have lost weight in other body parts but still struggle with exercises to get rid of lower belly fat. Nonetheless, losing lower belly fat is neither impossible nor hopeless.
How to Get Rid of Lower Belly Fat
Eating healthy and adopting a good fitness schedule helps you get rid of lower stomach fat and keep it that way. You can also wear a slimming belt to speed up the process of fat burn. We have rounded up the best tricks to lose belly fat for you. Whether you are a woman searching for how to get rid of a lower belly fat female or a man looking for how to lose a lower belly fat male, we have got you covered with the best ways for shifting belly fat. Stick with us till the end if you want to know how to get rid of lower belly fat.
Diet Tips: What to Eat to Get Rid of Belly Fat and What to Avoid
Some people want to lose the sagging lower belly without exercise and just diet alone. And to some extent, you can control lower belly fat by controlling your diet alone. Female or male, here is how to get rid of belly fat fast without exercise. So, if you cannot get rid of belly fat, then these tips for losing belly fat will definitely help you reach your goals:
Avoid Sugar
Avoiding sugar is one of the hardest ways to lose weight because sugar addiction is a real thing, and it can be very difficult for people to cut down on sugar consumption. But, at the same time, saying no to sugar is also the quickest way to get rid of belly fat.
It is important to keep a record of the types of sugars that you are ingesting. Ingredients like high fructose corn syrup (HFCS) contribute to an increasing waistline. Fructose is something you should be looking out for if you want to lose weight.
Moreover, if you consume energy drinks like Gatorade for bodybuilding belly fat, you are also consuming HFCS. These hidden sugars not just increase your waistline but also contribute to causing type 2 diabetes.
Sugar and refined carbs spike insulin levels in the body, which signals the body to store fat. According to Loma Linda University Health, you can read more about it on their website here
Eat the Right Type of Fats
Contrary to popular belief, fats do not make you overweight or fat. What makes you fat is consuming junk food and not working out regularly.
If you want to know how to get rid of a hanging belly, then you need to avoid any kind of trans fats which include fried foods, margarine, cookies, and baked foods. Also, limit your consumption of saturated fats such as lard, palm oil, shortening, and full-fat dairy.
The kind of fats that you need to consume is unsaturated fats such as nuts, fish, oils, nut oil, seed oil, and avocado. Especially for men who do lower belly fat workouts, fish oil is extremely helpful, because enough fish oil increases testosterone levels. This ultimately helps you lose weight and build more muscles.
Limit Your Alcohol Intake
Consuming alcohol once in a while is okay but, if you want to shed some lower belly fat, then you have to forget about consuming sweet alcohols and beer daily.
Drinking beer every day can alter the shape of your body and make it look like a pear and alcohol, on the other hand, stresses the liver which, in turn, has to overwork to detoxify the body by getting rid of the toxins. This can get in the way of your goal to lose lower belly fat.
If you want to know how to lose lower belly fat fast, then you have to say goodbye to beer and alcohol. consumption bump
Instead of drinking alcohol, drink green tea or water with squeezed lemon. Either that, or you can say goodbye to your dream of having a flat belly.
Exercises: How to Get Lower Abs and How to Get Rid of Belly Fat
Helping to minimise belly fat is one of the incredible health benefits of exercising. weight lifting and cardiovascular activities decrease fat throughout the body.
Exercise also decreases inflammation, lowers blood sugar levels and enhances other metabolic complications related to excessive abdominal fat.
Aerobic exercises — like running, swimming, and walking — can lead to significant reductions in abdominal fat.
Crunches Are of No Use
If you are doing crunches as a way to burn belly fat men or women, you need to stop. Crunches work on the muscles in the stomach, but they do not act on the lower belly muscles that are present in the stomach. So, by doing crunches, you’re just wasting your time.
Furthermore, doing crunches can cause pain in your forward head posture, lower back pain, and can cause slouching of shoulders. Therefore, crunches are just a myth when it comes to how to get rid of a flabby belly.
Cardiovascular Exercise
Cardio is the best way to burn belly fat for men and women alike because regular cardio targets heart rate zone.
If you are a beginner at lower tummy exercise, then it is recommended that you start with two to three days of cardio. But if you already have some experience in cardiovascular exercise, then you should go for cardio for most days of the week, ranging from 30 to 90 minutes.
Add one HIIT workout to your cardio routine to target lower belly fat effectively. Remember that consistency is the key, so if you really want to know how to get rid of belly fat, you have to be consistent and stick to your routine.
Strength Training
Another way to burn belly fat men and women is to strength train. Strength training one to three non-consecutive days a week can help you boost your metabolism and get rid of lower belly weight.
If you are just starting in strength training, try out slow and slowly amp up the intensity of your workouts over time. Besides, lifting weights can also help you build lean muscle tissue. Do not forget to wear wrist wraps before you put pressure on your wrist.
If you are lifting heavier weights, try using weight lifting belts to make sure that you do not end up inflicting a serious injury on your lower back muscles.
How Long Does It Take to Get Rid of Belly Fat?
The time required to lose lower belly fat depends on your actual weight. If you want to lose one pound, you have to burn around 3,500 calories because one pound of fat is equal to 3,500 calories.
Therefore, to shed one pound of weight every week, you have to get rid of 500 calories from your meals every day. If you eliminate calories from your diet at this pace, you can easily shed 4 pounds in one month. Also, if you want to lose weight even quicker, you can increase your physical activity to burn more calories.
