Losing lower belly fat is a common weight loss goal. This type of fat is particularly harmful, and it’s often linked with diseases such as type 2 diabetes.
Unfortunately, spot reduction is a myth. Even if you lose a significant amount of weight, those last few pounds of belly fat may refuse to budge. What you can do is use strategies that target belly fat more than other areas of your body.
Trying to find out how to get rid of lower belly fat? Here are 8 tips and tricks that will help you get there in a reasonable amount of time.
Eat More Protein
When it comes to macronutrients for weight loss, protein may be the most important one. Other than losing weight, it helps you avoid regaining it.
Experts say that protein boosts metabolism by up to 100 calories per day. It also reduces cravings for unhealthy foods and reduces your calorie intake. Some studies also show that protein is effective at reducing abdominal fat.
Good sources of protein include fish, whole eggs, nuts, lentils, and pumpkin seeds. Chicken is surprisingly high in protein, as are most dairy products. If you’re struggling to get enough protein in your diet, boost your intake with whey protein.
Exercise in the Morning
It’s no surprise that exercising is one of the best ways to reduce belly fat. What you may not know is that working out in the morning produces the best results.
How does this work? Simple: by exercising before you eat a meal, you’re more likely to improve your glucose tolerance during a diet. Other benefits include increased metabolism and being more alert during the day.
Aerobic exercise — such as walking and running — is very potent in reducing abdominal fat. Strength training and cardiovascular exercise reduce fat across the body. Exercise can also be a key factor in weight maintenance.
Eating fewer carbs is another effective way of losing belly fat. Cutting carbs means your appetite will go down, helping you lose weight.
Keep in mind that you shouldn’t try to cut carbs from your diet entirely. After all, many fruits and vegetables include carbs. What you should do is avoid refined carbs such as sugar, cookies, pasta, and white bread.
If you’re trying to get rid of belly fat fast, you may want to jump straight to the keto diet. This puts your body into ketosis, forcing it to start burning stored fats for energy. The keto diet isn’t sustainable, but it can jumpstart your weight loss.
Speaking of getting rid of lower belly fat fast, consider cool sculpting. This is a cosmetic treatment revolving around removing areas of body fat.
CoolSculpting works by freezing the fat cells from specific body areas. It’s similar to liposuction in that regard, although it carries far less risk. The procedure is safe and noninvasive and doesn’t involve cuts, surgery, or anesthetics.
Most CoolSculpting procedures take about an hour. Since there’s no damage to the tissue or skin, there’s no recovery time. Much like liposuction, CoolSculpting is an FDA-approved method of fat reduction.
Avoid Added Sugar
Foods with added sugar are bad for your health and often lead to weight gain. The bad news: many people are sugar addicts without knowing it.
The main issue with sugar is that it contains large amounts of fructose. Eating too much sugar will overload your liver, causing it to turn fructose into fat. This increases your liver fat and lower belly fat, leading to many metabolic problems.
All sugary drinks include fructose, so consider cutting them from your diet completely. Also, try to avoid products that include refined sugar. Some foods marketed as healthy foods can include refined sugar as well, so don’t forget to read the labels.
Eat More Fiber
Eating plenty of fiber is beneficial to weight loss. That said, this is only true for certain types of fiber.
What you want to focus on are viscous and soluble fibers. When you eat these fibers, they bind with water to create a thick gel in your gut. This gel slows down the movement of food through your digestive system, helping you feel full longer.
Foods high in soluble fiber include whole oats, legumes, black beans, and flaxseeds. Fiber-rich fruit and vegetables are pears, figs, carrots, and sweet potatoes. Fiber supplements are an option, but you should talk to your doctor beforehand.
Limit Alcohol Consumption
Much like sugary drinks, alcohol can have a bad impact on your lower belly fat. Many types of alcohol are rich in sugar and calories you don’t need.
For example, a bottle of white wine contains 564 calories and 8 teaspoons of sugar. A pint of beer has 91 calories and 1 teaspoon of sugar. This may not seem like much, but it can add up if you can’t limit your intake while socializing.
By comparison, drinking 500ml of water before a meal speeds up your weight loss. Upping water consumption by 1.5 liters per day increases energy expenditure by 30%. This means you can burn extra calories just by increasing your water intake.
Track Your Intake
As you can see, being aware of what you eat is a big help with losing belly fat. To make sure you’re on the right track, consider tracking your food.
Other than keeping you accountable, food tracking helps you determine what to cut or include in your diet. This doesn’t mean you should weigh everything you eat. Instead, do it every now and then for several days in a row.
As for how you can track your food intake, you have many apps and tools at your disposal. If you’re old-fashioned, you can just write everything down. For a more hands-on approach, consider calculating your macros.
Now You Know How to Get Rid of Lower Belly Fat
These tips should give you a solid foundation for your belly fat reduction journey. Lifestyle changes such as these aren’t easy, but they do help.
One final tip: don’t forget that everyone has to start somewhere. The sooner you decide to start, the less you’ll have to worry about in the future. Set your goals, stay motivated, and find someone to keep you accountable.
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