These carbs are in white bread, refined grains, and sugary foods and drinks. This type of fat is less visible than subcutaneous fat, which sits just below the skin. However, a tangible increase in waist circumference can indicate can increase in visceral fat. Multiple studies have shown an association between short sleep and weight gain. When you’re low on Zzz’s, activity in the brain’s frontal lobe (the sensible decision-making part) is impaired.
The only way to lose fat on your lower stomach is to lose fat overall. Now I love sprints and I believe it’s superior to steady state cardio but saying that it’s useless is just wrong. I sprint 3-4 times a week but there were days when I didn’t feel like sprinting at all. Planning for it helps you make the most of it by having the foods that you really love and cutting off the ‘bad’ foods that you don’t really want. Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss (45).
If you’ve been struggling to lose stubborn lower belly fat, you’re not alone. Many people find this area particularly challenging to tone and slim down. However, with the right approach and commitment, it is possible to achieve a flatter stomach. Here are some effective strategies to help you get rid of that stubborn lower belly fat once and for all.
And that was why he was finally able to see more and more of the fat loss occurring from his belly. But had he quit 2 months in, based on what he saw, he would have never given his body the opportunity to eventually mobilize more and more of the stubborn fat from his belly. And drastically transform his physique as a result.Therefore, you need to ride out the calorie deficit for long enough such that your body has stripped off enough fat from other areas. And now needs to rely more on burning off your belly fat for fuel. And it won’t matter how big your caloric deficit is right now, you will burn out because your body always wins.
If you were overweight before and had successful weight loss then these last pounds of belly fat can feel like a reminder from your overweight days. High cortisol levels have been linked to increased hunger and abdominal fat storage by multiple studies (44, 45). Furthermore, another study found that women who had significant abdominal fat stores were more likely to produce higher amounts of cortisol when stressed (46).
And while intermittent fasting “may be an effective way to lose belly fat for some people,” Burnstine says it isn’t for everyone. “If you are working out consistently, eating healthy, and still not losing the belly fat, I suggest having your hormones checked,” Tucker adds. “Too much cortisol can be a result of adrenal fatigue and can cause weight gain and bloat around the lower belly.”
1. Eat a Healthy Diet
One of the most important factors in losing lower belly fat is maintaining a healthy diet. Focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of alcohol. Incorporate foods rich in fiber and protein to help keep you feeling full and satisfied.
2. Engage in Regular Exercise
Exercise plays a crucial role in reducing lower belly fat. Incorporate both cardiovascular exercise, such as running or cycling, and strength training exercises to help build muscle and burn calories. Aim for at least 30 minutes of physical activity most days of the week to see results.
3. Stay Hydrated
Drinking plenty of water is essential for overall health and can also aid in weight loss. Water helps to flush out toxins, improve digestion, and keep you feeling full. Aim to drink at least eight glasses of water per day, and more if you are exercising regularly.
4. Get Plenty of Sleep
Lack of sleep can contribute to weight gain, including stubborn lower belly fat. Aim for 7-9 hours of quality sleep each night to help regulate hormones and support your weight loss goals. Create a bedtime routine and limit screens before bed to improve your sleep quality.
Frequently Asked Questions
Q: Are there any specific exercises that target lower belly fat?
A: While spot reduction is not possible, exercises like planks, leg raises, and bicycle crunches can help strengthen and tone the lower abdominal muscles.
Q: How long will it take to see results?
A: Everyone’s body is different, but with consistency and dedication, you can start to see results within a few weeks to a few months.
By following these tips and staying consistent with your healthy habits, you can finally say goodbye to stubborn lower belly fat and hello to a slimmer, trimmer waistline!
