The movement might feel simple at first, but after a few reps, you’ll feel how they tighten your core. To burn fat, do a HIIT or cardio workout before you move to other exercises, like the ones listed below. High-intensity interval training, also called HIIT, has been linked to the reduction of fat among adults with more weight. First, throw out the idea that you can ‘spot treat’ areas of fat on your body.
If you’re struggling with lower stomach fat, commonly known as a hanging belly, you’re not alone. Many people find this area challenging to target and tone. However, with dedication and the right strategies, you can achieve a flatter and more toned stomach. Here are some effective ways to help you get rid of lower stomach fat:
Even if you’re already at your goal weight you can still have this saggy lower abdomen. One study found that those who drink red wine tend to not only have a reduced waistline, but also lower blood pressure and cholesterol levels. Together, all of this can reduce your risk of developing metabolic syndrome. Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss. Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they won’t ‘erase’ fat deposits. You can go through each exercise once before repeating again 2 to 3 times. It’s a good idea not to rest long in between exercises since you really want to create a burn in your abs. Many bodybuilders who spend day in and day out trying to achieve the perfect physique know you’re able to target your lower abdominals. The know-it-alls might say lower ab exercises are a complete myth.
Limit your intake of candy and processed foods high in added sugar. High protein foods, such as fish, lean meat, and beans, may be beneficial if you’re trying to decrease belly fat. To help reduce belly fat, read ingredient labels carefully and stay away from products that contain trans fats. An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5). Though losing fat from this area can be difficult, there are several things you can do if you’re looking to reduce excess abdominal fat. Consuming more calories than you burn can make you more likely to develop visceral fat.
1. Eat a Healthy Diet
Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat (34, 35). In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) (31, 32, 33).
Eating a well-balanced diet is essential for reducing lower stomach fat. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of unhealthy fats. Be mindful of your portion sizes and aim to eat smaller, more frequent meals throughout the day.
2. Incorporate Cardiovascular Exercise
Cardiovascular exercise is key to burning calories and shedding excess fat, including lower stomach fat. Activities like running, cycling, swimming, or dancing can help you increase your heart rate and boost your metabolism. Aim for at least 150 minutes of moderate-intensity cardio each week for optimal results.
3. Strength Training
Strength training is another crucial component of reducing lower stomach fat. Building muscle can help increase your metabolism and burn more calories throughout the day. Focus on exercises that target your abdominal muscles, such as planks, crunches, and leg raises. Incorporate strength training into your routine at least two to three times per week.
4. Stay Hydrated
Drinking an adequate amount of water is essential for overall health and weight loss. Staying hydrated can help boost your metabolism, reduce cravings, and promote proper digestion. Aim to drink at least eight glasses of water per day and avoid sugary beverages that can contribute to weight gain.
5. Get Plenty of Sleep
Getting enough quality sleep is crucial for weight loss and overall health. Lack of sleep can disrupt your hormones and lead to increased appetite and cravings for unhealthy foods. Aim for seven to nine hours of sleep per night to support your weight loss goals.
By incorporating these strategies into your daily routine, you can effectively reduce lower stomach fat and achieve a flatter, more toned belly. Remember to be patient and consistent with your efforts, as sustainable weight loss takes time and dedication. Consult with a healthcare professional or a fitness expert for personalized advice and guidance.
