• Home  / 
    • WeightLoss
    •  /  How To Get Rid Of Lower Belly Fat (Just 8 Steps!)

    How To Get Rid Of Lower Belly Fat (Just 8 Steps!)

    By Holly / August 24, 2016

    Fat in the abdomen has the tendency to be more noticeable and it’s one of the most conspicuous parts of your body. This is why a lot of people go on diets and exercise programs just to trim down their abdomen. A lot of exercise machines have even been made just to target this area. However, you don’t really need a fancy diet or complicated exercise machine just to lose that pudgy lower belly. These are the habits you should develop…

    How To Get Rid Of Lower Belly Fat

    1. Eat little meals or snacks throughout the day

    Instead of eating a large or full meal at breakfast, lunch and dinner, take little meals or snacks every few hours. Missing out on meals is also not a good idea since it will make you hungrier later, pushing you to over-eat or binge. It’s also important that you continue to eat regularly because your body needs nourishment to convert to energy for your daily activities. Opt for smaller portions, healthier alternatives and be sure to chew your food slowly so that you can immediately stop once you’re somewhat satisfied.

    2. Replace your carbs with whole grains

    Refined carbohydrates such as white bread, pasta, sugary cereal and pastries have lesser nutrients but more calories since they’ve been processed more compared to whole grains. They are quickly digested and create an imbalance in our blood sugar levels, causing us to eat more than what is recommended. This eventually leads to all sorts of health problems such as obesity. Whole grains meanwhile, such as whole wheat, brown rice, bran and barley are high in fiber and contain important vitamins, minerals and antioxidants.

    3. Eat more foods rich in fiber

    Fiber slows down digestion to ensure better absorption of nutrients. This helps you feel full and satisfied longer, staving off unhealthy cravings and controlling your appetite. Blood sugar levels are also regulated when you eat more fiber since you consume less carbs and therefore less sugar, at the same time avoiding weight gain. Fiber aids in detoxifying your digestive system as well, preventing bloating. Excellent sources of fiber include oatmeal, whole grains, beans, berries and green leafy vegetables like broccoli. These foods also supply the body with other essential vitamins and minerals.

    4. Steer clear of junk food, trans fat and refined carbs

    Junk food, soda, and processed food are all high in calories but do not satisfy the body, nor do they provide nutrients. The result is that you feel full temporarily but you become hungry again after just a few hours. They’re also either high in sugar or salt, which we all know, contributes to increased fat in the body especially the abdomen. Trans fat is found in foods cooked or prepared with partially hydrogenated oils such as margarine, crackers, cakes and donuts.

    5. Do cardiovascular exercises

    Any physical activity of moderate intensity or higher will raise your heart rate. This lets the body burn fat and calories, supporting weight loss. Cardiovascular exercises are the most recommended and most effective way to lose fat and keep it off in the long run. For maximum results, you need to perform the exercise for 20-30 minutes most days of the week. Choose from or alternate any of the following activities: brisk walking, cycling, jogging, swimming, aerobics and more active sports that require some running.

    6. Lift weights

    This might surprise you but strength training, body building and weight lifting are proven to be effective in trimming inches off your waist. This is because calories are used for energy to burn off the fat and replace it with muscle. Lifting weights is also good for your overall health since it trains your body to improve endurance and increase strength. If you’re just starting out, begin with lighter weights and then gradually increase the load and lift heavier weights.

    7. Choose exercises that focus on certain muscle groups

    Although you will obviously spend more time on exercises for the lower abdomen, do not neglect other muscle groups either. You should also exercise the following areas: back, chest, shoulders, arms, thighs, and hips. This will lead to quicker and more visible results in the entire body including the midsection. You will eventually achieve a lean and well-toned figure. When working out, experts recommend working on the larger muscles first, then the smaller ones and leaving the abs until last.

    8. Try some of these exercises

    If you’re not sure of the best exercises to try, here are a couple of excellent suggestions. For leg raises, lie down on your back with your legs straight, lift your legs up in the air while keeping them straight and then pull them back down and repeat the sequence. Most people are also familiar with stomach crunches but you can try the reverse crunch. To do this exercise, you should be lying on your back, with your knees raised to the ceiling and your legs bent; then alternate pulling your knees towards your chest and putting your feet down on the floor.

    See also:

    Best Waist Cinchers

    Best Meal Prep Containers



    About the author

      Holly

      Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!