How To Burn Lower Belly Fat The Healthy Way

How To Lose Lower Belly Fat The Healthy Way

Each person’s body stores fat in a different way. For many individuals, the lower belly is where fat appears to accumulate. This is attributed to the following:

  • genetics
  • diet
  • inflammation
  • lifestyle factors

When it comes to burning belly fat, patience is important, but there are some things you can do to speed up the process.

Top of a muffin. Pooch on the belly. Love has a handle on it. Extra belly fat is defined in a number of ways, the majority of which have unappealing nicknames.

Most of us have struggled to lose belly fat after having children, have recently entered menopause, or have simply let life (and cupcakes) get in the way of losing weight around our heart.

It’s not enough to do a few sit-ups and call it a day if you want to get rid of lower belly fat for good.

The hard truth is that you can’t lose belly fat on the spot. You must lose fat all over if you want to lose weight.

Changing your diet and growing your exercises are both necessary for burning belly fat and sculpting the muscles underneath. This article discusses 9 lifestyle suggestions for reducing lower belly fat:

  1. Get 150 minutes of cardio per week
  2. Do HIIT 1-2 times per week
  3. Do ab-toning workouts
  4. Create a calorie deficit
  5. Increase protein and fiber intake
  6. Limit simple sugars and refined carbs
  7. Drink more water
  8. Minimize stress levels
  9. Get 7-9 hours of sleep

# 1 Get 150 Minutes of Heart-Pumping Cardio Per Week

As previously said, if you want to lose belly fat, you must lose weight throughout your body. To see the muscles under your “extra coat,” you must remove it. Cardio is an essential component of weight loss.

The Centers for Disease Control and Prevention recommends 2 hours and 30 minutes of aerobic exercise each week, which may include jogging, jumping rope, swimming, or taking a spin class. There is no one-size-fits-all approach to can the heart rate, so do what you enjoy.

The bottom line is that in order to lose weight, you must build a calorie deficit (more on that below), and doing some exercise can help with that math equation. You will also improve your heart muscle and increase your stamina. Since heart disease is the leading cause of death for women in the United States, taking care of your heart should be at the top of your self-care priority list for good health and calorie burning.

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# 2 Fit in HIIT 1-2 Times Per Week

High Intensity Interval Training (HIIT) is a top option for those trying to lose fat if they are able to try it as part of their cardio prescription. In comparison to other exercises, HIIT helps burn fat and torch more calories in a shorter period of time.

The following is how it works: You put in the best effort by doing short bursts of vigorous exercise followed by short rest periods. Both the aerobic and anaerobic energy systems are trained and condition during HIIT workouts. This form of exercise increases your heart rate and improves your cardiovascular health while also consuming more fat and calories in a shorter period of time.

Consider HIIT for your high-intensity workouts, and steady-state cardio for your steady-state workouts. You’ll need a combination of the two!

# 3 Do Ab-Toning Workouts

As previously stated, you cannot spot-reduce fat in any part of your body. However, using particular exercises, you will definitely focus on toning specific areas.

First and foremost, it’s important to comprehend the various forms of abdominal muscles. To lose belly fat, you must work on all of your abdominal muscles, not just one. Exercises that target the rectus abdominus, transverse abdominus, and obliques are needed.

The rectus abdominus muscle runs right down the middle and is where the “six pack” appears if it is strong enough. The simple crunch is a fantastic way to work this muscle, but it’s not the only one.

You should also work on strengthening the transverse abdominus, a deep and low-lying abdominal muscle. By taking the time to properly strengthen this muscle, you’re giving your body a built-in “corset” that keeps your abs tight and protects your low back. Pilates is an example of an exercise that can aid in the development of the transverse abdominus.

Finally, you should concentrate on the obliques, or side abdominals. They aid in side-to-side bending, right-to-left rotation, and spine stabilization and protection. To truly offer you a tight tummy and a powerful, secure back, your obliques must work in tandem with all of your abdominal muscles.

# 4 Create a Calorie Deficit

It’s pretty simple: if you want to lose weight, you must eat more calories than you consume. A “calorie shortage” is what this is referred to as.

You can lose weight by reducing your calorie intake, increasing your physical activity, or doing both.

A calorie deficit of 500 calories per day is adequate for most people to lose weight while having little effect on appetite or energy.

It should be remembered, however, that women should consume no fewer than 1,200 calories per day, whereas men should consume no fewer than 1,500 calories.

Fill half of your plate with vegetables and the rest of your plate with lean protein (salmon, chicken) and some healthy carbs to build a calorie deficit with diet (quinoa, rice.) This will assist you in retaining portion control.

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If you do something you enjoy doing, you would be more likely to increase your physical activity. Since most people are willing to try power walking, I always recommend walking, particularly for beginners. Power walking doesn’t entail a trip to the gym or a lot of extra time, and a 30-minute walk will burn up to 200 calories or more. The trick to losing weight while exercising is to walk quickly. As if you’re late for a flight, walk as if you’re in an airport.

# 5 Increase Protein and Fiber Intake

You should eat a sufficient amount of fiber and protein to lose weight, even from your lower belly.

Fiber has a variety of health benefits, including weight loss. Some fibers delay nutrient absorption, enabling you to feel fuller for longer, allowing you to consume less calories during the day and help you reach a deficit.

Men require 30 to 38 grams of fiber per day, while women require 21 to 25 grams per day.

Avocados, bananas, tomatoes, whole grains, and beans are all good sources of nutrition.

Protein is made up of amino acids which aids in the feeding and repair of our bodies and other body parts. It is, however, where you get your protein from that matters the most.

Choose animal protein sources such as fish, poultry, eggs, and low-fat dairy. Vegetables, particularly dark, leafy greens like kale, spinach, broccoli, and asparagus, are high in protein. Don’t forget about quinoa, a grain with an amino acid profile similar to that of animal protein. Vegetarians and vegans will enjoy this dish.

# 6 Limit Added Sugars and Refined Carbs

You can’t out-exercise a poor diet, it’s real. And, as much as you might not want to hear it, restricting or even removing added sugars and processed carbohydrates is crucial to achieving your weight-loss goals, which includes reducing belly fat.

Added sugars are the enemy, and they can be found in soda, juice, cookies, muffins, processed foods, and candy. (Don’t be afraid of natural sugar contained in fruits, vegetables, and dairy products; they’re high in fiber and don’t affect your insulin as much.)

Added sugars boost the appetite and urge for more sugar, making weight loss more difficult. Drinking a lot of sugary drinks has also been linked to an increase in visceral fat, a form of deep belly fat linked to diabetes and heart disease.

Processed, packaged foods like frozen pizza or foods made with white flour, such as pasta and bagels, are high in refined carbohydrates. In your body, these carbs have the same effect as sugar. Complex carbs like quinoa, sweet potatoes, and whole grains release glucose (sugar) into your bloodstream much faster than refined carbs. Blood sugar levels rise, followed by crashes, which can lead to hunger and cravings for more high-carb foods.

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Refined carbohydrate foods are often devoid of essential nutrients and are thus referred to as “empty” calories.

Note: Alcohol, in addition to added sugars and refined carbohydrates, leads to weight gain by preventing the body from burning fat, being high in calories, making you feel hungry, and leading to bad food choices. Note to drink in moderation – women should restrict themselves to one drink a day, while men should limit themselves to two.

# 7 Drink More Water

Water has many advantages, including improving stamina and reducing appetite, which are both helpful to maintaining a healthy weight.

Consider this: skeletal muscle is more than 70% water in a living, moving body. Water is important for building healthy muscle on your body.

You can drink at least 8-10 glasses of water a day on average. If you exercise frequently, increase your intake by one or two glasses.

# 8 Minimize Stress Levels

High levels of cortisol (the stress hormone) have been related to the retention of belly fat.

Chronic stress will certainly cause some people to hang on to more visceral fat, even though it isn’t the first step in reducing belly fat.

Try stress control strategies like meditation, yoga, and self-care to see if you find a difference.

# 9 Get 7-9 Hours of Sleep

Sleep deprivation does not seem like it has anything to do with weight loss, but research shows that it does: study participants who were placed on a sleep-deprived diet lost 55 percent less fat than those who were well-rested.

Sleep deprivation can also affect fat cells by interfering with your body’s ability to properly use insulin. Excess insulin causes the body to store fat in the wrong places, leading to weight gain and possibly diabetes.

Adults can get the necessary 7-9 hours of sleep on a regular basis in order to remain safe, alert, and energized.


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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