People with excess body fat tend to carry it in their midsection, otherwise known as the “lower belly” or “visceral fat” area. There has been a lot of attention on this type of fat, which is thought to be particularly harmful because it is associated with an increased risk of disease and even death.
Thankfully, losing lower abdominal fat is not nearly as tricky as some people might have you believe. In fact, there are a number of simple habits that can help you achieve your goals and keep the weight off for good.
Here are 10 ways to get rid of lower belly fat and keep it off for good.
1. Track Your Food and Calories
Eating healthy foods and getting in the recommended amount of daily exercise is essential for weight loss and many other health benefits. However, if you don’t keep track of how many calories you’re consuming, you’ll have a much harder time reaching your goals.
Unfortunately, many people don’t keep track of their calories to any degree, and that can make it much harder to lose weight. Be sure to carefully track the foods you’re eating and the calories they contain.
There are several online tools that make this process incredibly easy. If you’re serious about losing weight and lowering your risk of disease, keeping track of your calories and macronutrients is absolutely essential.
2. Exercise Regularly
There are plenty of reasons to incorporate regular exercise into your lifestyle. It can help improve your mood, make you better at your job, and even improve your sex life.
Regular exercise can also help you lose excess fat, including the lower abdominal fat that so many people struggle with. There are a few things to keep in mind when trying to lose lower belly fat through exercise alone.
First, you’ll want to make sure you’re exercising at a high enough intensity. You can measure your intensity using something called a rate of perceived exertion scale (RPE). On this scale, a 10 would indicate that you’re exhausted and can’t keep going.
3. Don’t Eat Late at Night
A lot of people think that late-night snacking is harmless, but it can actually make it much harder to lose weight. Studies have shown that people who eat a meal late in the evening tend to gain more weight than people who eat the same meal in the morning.
Why is this? Well, it has to do with the way our bodies process certain nutrients. Carbohydrates are processed by the body into glucose, which our bodies use for energy.
When we eat carbohydrates later in the day, they stay in our bloodstream longer, which leads to higher blood sugar levels. When our blood sugar levels rise, it’s harder to break down fat, which can lead to higher levels of lower belly fat.
4. Try Acrobatics or Yoga Class
Aerobic exercise like running and cycling is great for burning fat and improving your fitness level. However, it might not be the best option for targeting lower belly fat. Acrobatics and yoga may be a better option for you.
These types of exercises focus on using your core muscles to support your spine and improve posture. Over time, these practices can help you lose lower belly fat.
While aerobic exercise is great for burning calories and fat, it isn’t very effective at targeting lower belly fat. Exercises like yoga, acrobatics, and pilates can be a great option for targeting this type of fat and improving your posture in the process.
5. Incorporate Weight Training into Your Routine
Weight training is another great way to help you lose lower belly fat. When you lift weights, you’re challenging your muscles and causing tiny micro-tears.
Your body responds by flooding your muscles with nutrients and repairing the damage. This process increases your metabolism and causes you to burn more calories both during and after your workout.
If you’re not currently weight training and would like to lose lower belly fat, try to schedule your workouts three times per week. Work out all your major muscles, such as your thighs, core, and back.
6. Add Cardio to Your Exercise Routine
Cardiovascular exercise, also known as cardio, is another great way to help you lose lower belly fat. Exercises like running and cycling are great for burning calories and toning your muscles.
They’re also great for improving your overall health. While cardio is great for a number of things, it may not be the best exercise for targeting lower belly fat.
Exercises that challenge your core muscles, such as acrobatics, yoga, or pilates, are a much better option for this purpose.
7. Sleep More
It may seem strange to recommend that you “sleep more” if you want to lose weight, but there is a connection here. Getting less than 7 hours of sleep per night can actually slow down your metabolism and make it harder for you to lose weight.
Your body also produces less of a hormone called cortisol when you get a good night’s sleep. Cortisol is responsible for metabolizing and burning fat, so lack of sleep can make it harder for your body to lose fat.
To maximize your weight loss results, aim to get 7-9 hours of sleep each night.
8. Don’t Rely on Diet Pills
Diet pills have been linked to a number of serious health risks. In fact, they have been linked to strokes, heart attacks, liver damage, and even death. This is why they should always be used with caution and not as a way to “cheat” your way to a healthier lifestyle. There are safer ways to lose weight, such as exercising regularly and eating a healthy diet. If you are going to use diet pills, be sure to only do so under the supervision of a doctor. While diet pills can help you lose weight quickly, they aren’t the best choice for the long term. A healthier lifestyle is much better for your overall health in the long run and can help you keep the weight off once you’ve lost it.
9. Be Selective with Snacking
Many people make the mistake of assuming that snacking is harmless because it doesn’t seem like a full meal. However, this can sometimes be a dangerous habit. When you snack, you’re often prone to eating high-calorie foods that can hurt your dieting efforts.
You can avoid this by being selective with your snacks. Instead of going for empty calories, try to find healthy snacks that will help you feel full. Mixed nuts, seeds, and dried fruits are great options. They are high in fiber and protein, which can help you stay satisfied.
10. Don’t Forget to Consistently Track Your Progress
Finally, while you’re trying to lose lower belly fat, it’s important to keep track of your progress. This can help you stay motivated and ensure that you aren’t falling into any bad habits.
You can use a journal or an app to track your progress. This can help you identify any bad habits or challenges you may be having and give you an opportunity to course correct them.
By incorporating these 10 tips into your lifestyle, you can make sure that you’re on track to lose lower belly fat and keep it off for good. These changes won’t happen overnight, but with some hard work and dedication, you can create a healthier lifestyle and a slimmer waistline.
Lower belly fat is arguably the most dangerous type of excess fat because it is associated with heart disease, diabetes, and other health issues. Luckily, it is also the easiest type of fat to lose with the right diet and exercise plan.
If you want to get rid of your lower belly fat, you’ll have to make some lifestyle changes. This includes tracking your food and calories, exercising regularly, eating a healthy diet, and getting plenty of sleep.
It may seem like a lot of work, but it’s worth it in the long run. If you follow these tips, you’ll be well on your way to losing lower belly fat and keeping it off for good.