How to Get Rid of Lower Belly Fat Fast
Everyone’s body stores fat differently. But for many, fat tends to collect on the lower belly.
Not only can this be frustrating, but lower belly fat can indicate a deeper problem. Fat in the abdominal area is linked to heart disease and type 2 diabetes. Losing belly fat is more than just a cosmetic improvement—it can boost your health and help you live longer.
While abdominal obesity is typically visible from the outside, you could be harboring belly fat without even knowing it. Visceral fat, which lurks inside the abdominal cavity, could be affecting your health even if your stomach looks and feels flat.
Do you want to know how to get rid of lower belly fat? Fad diets, supplements, and surgery aren’t necessarily the solution. There are several proven strategies that can help you target the fat in your belly area and lose that extra weight for good—quickly and naturally.
Fast Facts on Belly Fat
Everyone has belly fat to protect their organs, especially women. But large amounts of fat can signal a weight problem.
Even if you’re thin, you can still be harboring too much visceral fat beneath the surface.
Visceral fat is influenced by a variety of factors, including genes, lifestyle, diet, and physical activity. It’s especially reactive to diet and exercise.
The most important thing to remember is that miracle cures, pills, and surgeries can’t remove belly fat overnight. However, you can cut down on belly fat naturally through diet, exercise, and other healthy choices.
Getting Rid of Even the Most Stubborn Belly Fat
Belly fat is known for being especially stubborn—but that doesn't mean it's impossible to drop those extra pounds.
Here are a few proven strategies that can help you get to your desired weight.
1. Stay Away From Added Sugar
These days, it’s hard to buy any packaged or processed food that isn’t full of sugar. Even foods that seem healthy, like whole-grain bread, can secretly contain large amounts of added sugar.
Eating too much sugar daily can have a serious effect on your metabolism. Too much sugar consumption and your liver will begin to convert the fructose into fat.
Cutting down on sugar is a simple way to boost your metabolism and keep the fat from sticking to your abdominal area. Try cutting down on sugary drinks, packaged foods, and sweets—or even cut them out of your diet entirely.
2. Don't Do Too Many Crunches
If you’ve been doing some research on how to cut down on belly fat, you’ve probably run into a few suggested diets and exercises, including crunches. While crunches can strengthen your abdominal muscles and burn calories overall, it won’t necessarily burn the belly fat that covers your abs.
So before you start committing to 200 crunches daily, you need to know the potential risks. Doing too many crunches can cause lower back pain, bad posture, and neck pain.
Adding crunches or abdominal exercises to your routine is a great way to stay healthy and start working on your abdominal muscles—but they aren’t enough. You’ll need to do more to really burn the fat and keep it off.
3. Focus on Strength Training
Instead of focusing all your energy on your abdominal muscles, you need to look at the big picture. Strength training—lifting weights, resistance training, and more—can help build muscle and speed up fat loss.
For maximum weight loss around your lower belly, squats and deadlifts are a great choice. While they strengthen your abdominal muscles, they also work all your muscles from head to toe. This will be more effective at reducing overall body fat and lowering your waist size.
4. Eat More Protein
Protein is the most important part of a weight loss diet. While your impulse while dieting may be to eat less, your diet won’t be successful without plenty of protein.
Eating proteins like eggs, lean meat, nuts, seafood, and dairy products have been shown to reduce cravings by 60% and boost your metabolism over time. Proteins also help you feel full for longer, which means you’ll be taking in fewer calories on a daily basis.
The consumption of more protein is also directly linked to weight loss in the belly area. People who eat more protein tend to have much less belly fat.
Aim for the goal of making protein about 25% of your total food intake each day. If you’re struggling to get the right amount of protein, consider using protein powder supplements or protein shakes to up your intake.
5. Limit Alcohol Consumption
When you’re looking to lose weight around your abdomen, what you drink is just as important as what you eat.
Cutting down on sugary drinks like soda or fruit juice might feel obvious, but your alcohol consumption could be taking a toll on your metabolism too.
Over time, regular alcohol consumption can add to belly fat and fat throughout the body—especially as you get older. Alcohol places strain on the liver, which means it might have difficulty clearing toxins and processing sugar. This can get in the way of building muscle mass—and cause greater accumulation of fat around the stomach.
Having the occasional drink won’t hurt you too much. But be sure to keep your alcohol consumption to about 10% of the time and keep your portion sizes small.
6. Cut Down on Carbs
Cutting down on your carb consumption is an effective way to lose fat, especially around your abdominal area.
Reducing carbs can actually help limit your appetite—so you eat fewer calories in a day and lose weight over time. Low carb diets can lead to 2-3 times more weight loss than low-fat diets.
When you’re on a low-carb diet, you don’t have to worry as much about restricting yourself or counting your calories. As long as you’re restricting carbs, the rest will come naturally.
Low-carb diets are also shown to reduce water weight, giving almost instant results. You’re likely to see a difference on the scale in less than a week.
Compared to low-fat diets, low-carb diets specifically target the fat in the belly, as well as the visceral fat around the organs and liver. This means that a low-carb diet can help lose the fat that promotes diseases like heart disease and type 2 diabetes.
7. Do a Healthy Detox
Detoxing your body is a great way to accelerate weight loss by reducing stress and boosting your metabolism. Detox tea is can give your body an added boost.
Detox teas are herbal teas that contain nutrients to help speed up weight loss—by accelerating metabolism and increasing the body’s ability to burn fat. They also help you burn lower belly fat by promoting a healthy liver and cleaning out your digestive tract.
Doing a detox can also help reduce stress by eliminating free radicals—compounds that cause stress. Due to the mild laxative effects, they can help flush out toxins and water weight, jump-starting your body.
When combined with a healthy diet and exercise, detoxing is a great way to slim down and improve your overall health. They can break down fat in the short-term—and to set yourself up for long-term weight loss that will keep the weight off for good.
How to Get Rid of Lower Belly Fat the Right Way
No matter how many sit-ups you do, you won’t be able to just melt the fat off of your waistline. "Spot targeting" a particular area to burn the fat away is a myth. Just by focusing on your abdominal muscles doesn't mean you'll lose weight on your abdomen.
In order to lose that stubborn belly fat, you need to target your overall health. With a combination of exercise, diet, detoxing, and other healthy habits, you can set yourself on a path towards abdomen weight loss.
Here are some other healthy habits that can help speed up your belly fat weight loss:
- Drinking plenty of water
- Going on regular walks
- Taking up intensive cardio (running, biking, etc.)
- Eating slower and using smaller plates to encourage small portions
- Sleeping 7 to 9 hours per night
The Bottom Line
Do you want to know how to get rid of lower belly fat—and keep it off for good?
These proven strategies are backed by science to help you burn off even the most stubborn belly fat in a way that’s quick, easy, and completely natural.
Diet and exercise are an important part of losing weight, but if you’re not exercising or eating effectively, you’ll never see the results. Using these tips, you can put together a weight loss routine that actually gets you results.
Ready to start your journey towards a better, balanced body? Take a look at our tea and wellness products—so you can see results from the inside out!
Teami Blends - Co-Founder + CEO
Certified Nutrition Health Coach
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