How to get rid of lower belly fat is one of those perplexing questions in the minds of many as they notice they are developing a protruding stomach.
This could make one feel uncomfortable, unattractive, and at a high risk of other health challenges. However, it’s easily acquired but takes a great deal of hard work to reverse the effects. Besides, fats are stored up energy for later!
Before you know how to get rid of lower belly fat, you should know what it means in the first place.
What is Lower Belly Fat?
Lower belly fat can be likened to be a disorder resulting from the accumulation of fat around the abdomen, also known as abdominal fat. It comes in visceral abdominal fat wrapped around the abdominal, internal organs, and tissues.
The tissues are usually more harmful than the subcutaneous abdominal fat found between the skin and the outer abdominal walls.
What Are the Causes of Lower Belly Fat?
The leading causes include excess alcohol intake, sugary food and beverage, little or no exercise, stress, smoking, genetics, low fibre diet, age.
Also, childbirth and menopause can cause abdominal fat, specifically in women.
So now that you know what it is, how do you get rid of lower belly fat?
How to Get Rid of Lower Belly Fat in Males
1. Eat More Healthy Fats
As a man, how to get rid of lower belly fat becomes easier for you when you begin with a change of diet, especially your intake of fats.
Excess intake of saturated fat and trans fats are of low benefits to the body, accumulate as belly fat, and increase the chance of heart diseases and stroke.
In contrast, eat more avocado, eggs, fatty fish, salmon, almonds, olive oil, nuts, and whole milk, which contains healthy fats.
2. Increase Your Protein Intake
Eating enough protein is one sure way of eradicating lower belly fat. This is because protein increases satiety, hence, lessening food intake.
In other words, you don’t feel hunger for an extensive period, so you don’t have to consume a large quantity of food that increases the body’s calories.
Healthy protein sources include legumes, eggs, dairy products, nuts, and lean seafood.
3. Spice Your Meal with Fiber Diet
Both soluble and insoluble fibre is good for the body, especially the digestive tract. Fibre food also helps you feel fuller for a long time, minimizing calories intake. Interestingly, fibre intake reduces the risk of type 2 diabetes associated with visceral fat.
Foods rich in fibre including nuts, seeds, whole grains, legumes, fruits, vegetables and flours made from lowest calorie grains will help your calorie intake and in turn help you to get rid of lower belly fat easily. Instead, try out these best food with low calories.
4. Incorporate Vinegar into Your Meal
Vinegar is of great health benefits to the body system and fast track the entire process of losing body weight in general, with lower belly fat inclusive. This isn’t limited to one type of vinegar, and it works by increasing satiety.
Other related benefits of vinegar include reducing blood sugar, healthy digestion, lowering cholesterol, and relieving congestion.
5. Use Intermittent Fasting
Fasting might be regarded to be more of spiritual practice. However, it has health benefits, such as reducing lower belly fat.
Therefore, how to get rid of lower belly fat involves regular fasts like intermittent fasting(not for 24 hours) and extensive fasting lasting for 24 hours.
How to Get Rid of Lower Belly Fat in Females
1. Eat Low Calories Food
Excessive consumption of high-calorie food only increases more fat that the body can’t burn at once and, in the end, accumulates as lower belly fat.
Therefore, to get rid of lower belly fat, replace foods containing high calories such as processed and fried food containing preservatives and chemicals with fruits, vegetables, pulses and whole-grain foods.
2. Avoid Sugary Drinks and Food
Sugary substances add fat to the abdominal region by promoting insulin resistance and inflammation. Therefore, to fast track your journey on losing lower belly fat, be quick to avoid sugar items as much as possible such as soda, alcohol, sugary tea, and coffee.
In contrast, take more fruit drink, water, and green tea.
3. Less Refined Carbohydrates
Processed carbohydrates have low nutritional value, low fibre content, high calories, and high glycemic index. This makes it less critical to the body, which accumulates as fat at the lower abdomen, especially refined bread and grain. You can replace this with complex carbohydrates like starchy vegetables, including potatoes, sweet potatoes, and corn, and whole grains such as brown rice, oatmeal, and barley.
4. Increase Iron Intake
Iron is an essential mineral needed by the body. However, it’s beneficial to thyroid health associated with abdominal fats. The absence of iron can cause hypothyroidism, leading to fatigue, weaknesses, shortness of breath, and weight gain.
Therefore, intake of iron-rich food like red meat, poultry, seafood, beans, spinach, pasta, and peas is one of the effective methods to get rid of lower belly fat.
5. Cut Down Stress
It’s important to know that cortisol is more abundant in the lower abdomen region. Hence, when your body is subjected to stress, it triggers fat accumulation in the abdomen.
In response to this, cut down stress and give your body the adequate rest it deserves and watch that lower belly fat disappear.
Lower Belly Fat Exercises
1. Workout Exercise
The role of exercise in the human body system can’t be trivialized as it helps the entire body system to function adequately. Exercise makes you physically fit by reducing body fat and eradicating lower belly fat.
However, you must engage in specific workout exercises like inner thigh workouts that work with the abdomen in view, like crunches and sit-ups.
2. Stay Active
This is a minor form of exercise that’s often ignored. These are little activities that you can do to keep active. This includes stretching, moving around after an extended sit, climbing stairs in place of the elevator, walking, or cycling to replace public transit. Simply walking every day for 30 minutes will not only help you reduce lower belly fat, but will also improve your cardiovascular health and boost your immune system.
These little activities will, in turn, strengthen the muscles, reduce belly fat, and enhance blood flow.
3. Cardiovascular Exercise
This form of exercise involves rigorous activities, which improve heart rate and respiration. Regular cardiovascular exercise will burn calories fast, including getting rid of the lower belly fat, by strengthening the abdominal muscles.
Cardiovascular exercise includes running, walking, cycling, swimming, and rowing.
4. High-Intensity Interval Training (HIIT)
HIIT can’t be excluded when learning how to get rid of lower belly fat exercise due to its enormous benefits to the body. HIIT combines intense training and less intense workout in an alternative pattern.
For instance, 30 seconds of running followed by one minute of walking, repeated for at least 10 minutes.
5. Strength Training
As its name implies, it is specifically designed and carried out to enhance body resilience. This exercise focuses more on building muscles; however, it has first to burn fats to achieve this. It also strengthens the bones and joints.
Examples include push-ups, squats, and lunges,
How to Get Rid of Pooch Under Belly Button
Pooch formed under the belly button is usually associated with women as it comes up after giving birth. However, the most effective way to get rid of this pooch under the belly button is by reducing your overall body fat by exercising and a healthy diet and reducing calories and cutting down stress.
How to get rid of lower belly fat is achievable but takes a series of consistency to get a positive outcome. It would help if you were determined not to change those harmful habits, especially your diet. Similarly, be willing to continue on your newly found lifestyle of a healthy diet and regular exercise.
Furthermore, the ways to lose abdominal fat listed above aren’t restricted to one gender but apply to both males and females.
Lower Belly Fat FAQs
What is the main cause of lower belly fat?
The leading cause of lower belly fat is the type of food a person consumes. This is because visceral fat is highly responsive to what you eat hence if you continuously feed your body with high calories content, you’re at significant risk of abdominal fat.
What are the health challenges associated with lower belly fat?
Diseases associated with lower belly fat include high blood pressure, asthma, heart diseases, diabetes, osteoarthritis, and stroke. In addition, colon cancer, breast cancer, type 2 diabetes, and more.
What exercise burns the most lower belly fat?
The most recommended exercise to get rid of lower belly fat is crunches, as they focus more on reducing fat in the lower abdomen by building abs in place of fat. Crunches exercise is done by lying flat with your knee bent and your feet on the ground. Afterward, you place your hands behind your head and sit up and lay back repeatedly.
Why is it hard to lose lower belly fat?
The abdomen region of the body has a high amount of alpha receptors; this receptor makes it harder to lose lower abdomen fat.
How long does it take for lower belly fat to disappear?
Mathematically, 3,500 calories equate to 1pound of fat. Therefore, losing one pound in a week will require you to remove 500 calories from your diet every day. If you stick to this routine, you will lose 4 pounds by the end of the month.
Does sucking in your stomach help in reducing lower belly fat?
The answer is: yes and no. It might seem to you that sucking your stomach in and tightening the muscles there, along with using other abdominal exercises, will be enough to give you that flat belly you want.
The truth is that this approach is incomplete. You will not achieve the desired result as long as these exercises remain the only thing you do for your abs. If you want, you could try these other exercises that will help you lose fat belly quickly.