Lose Fat Lower Belly

+ Font Size -
Do you want to get rid of the fat in your lower stomach?

Do you want to get rid of the fat in your lower stomach? 

Do you have a problem with lower stomach fat? You're not the only one who feels this way. Google searches for 'how to lose lower belly fat' have increased by 40%, indicating that many people are looking for a simple yet effective way to tone their tum.

A strong core is necessary for almost everything, including posture, daily activities, and injury prevention. While some fitness motivation is purely aesthetic, it's also critical to ensure that you're working out to build a strong, happy, and injury-free body for the rest of your life.

It turns out there's a reason why lower stomach fat is the most difficult to lose. The fat cells that gather around your lower abdomen are called 'beta fat' cells, and they're notoriously difficult to get rid of.

But – here's a question – can you really lose weight by focusing on specific areas? "While we can target weight loss in general through diet and lifestyle changes," says nutritionist Clarissa Lenherr, "targeting specific areas for fat loss is unrealistic."

Personal trainer Emily Ricketts agrees, stating that you can't spot reduce belly fat no matter how hard you work your abdominal muscles. "In the first place, you can't spot reduce fat," she adds. "Weight loss occurs when your body is in an energy deficit (consuming fewer calories than it burns), and as a result, you can't make it exclusive to just one part of your body."

To set yourself up for all-around good health, they both recommend focusing on eating a well-balanced diet, moving regularly, investing in stress management, and focusing on sleep quality. The weight loss will then follow.

But what if you're exercising regularly and eating a healthy diet but still can't seem to lose any lower-belly fat? Dr. James, Clarissa, and Emily gave us some advice. They have some interesting professional opinions on how to lose lower stomach fat, as well as explanations of where you may be going wrong.


You're not getting enough sleep, for starters.

There are many ways we unknowingly keep ourselves awake at night, from scrolling through social media to having a late-night coffee. Not getting the recommended seven to nine hours of sleep each night can affect weight loss, in addition to making you feel tired and groggy the next day.

"When we don't get enough sleep, our hormones are thrown off, which can affect our hunger levels the next day. Ghrelin and leptin are two hormones that influence our appetite. When we don't get enough sleep, our ghrelin (the hormone that makes us hungry) levels rise while our leptin (the hormone that makes us feel full) levels fall. As a result, when we're awake, we eat more but are less satisfied. To avoid this imbalance, try going to bed a little earlier than usual and remember to remove any distractions that might keep you from falling asleep "He keeps going.


2. You're working out in the wrong way.

Please pay attention. "Doing only abdominal-focused exercises like crunches will not help," says the expert. Luke emphasizes the importance of Belly fat is simply where your body stores energy, so he believes you should attack it from all angles. Try HIIT (high-intensity interval training), which he describes as "a great way to burn fat and get your heart rate up," with squats, burpees, and treadmill sprints among the exercises to try.

Emily agrees, saying that abs training alone won't get you abs in the simplest form. "Focus on the fundamental movements, and over time, get better at them." I'm talking about planks, crunches, twists, holds, and v-ups."

Compound movements such as squats, deadlifts, overhead press, and pull-ups are also effective at activating and working your core, according to her. Her final thoughts on the subject? "Moving your body in a way that feels good to you and keeps you moving on a regular basis."


3. You're consuming an excessive amount of sugar.

"If your diet includes a lot of sports drinks, sugar-sweetened drinks like fizzy coca cola and flavoured waters, or sugary foods like chocolate, losing weight will be more difficult and cakes," Dr Luke believes. He also explains that, while whole fruits and vegetables are unquestionably healthy, they can also lead to weight gain if consumed in excess, due to their high natural sugar content. "Be aware that low-fat foods may contain high levels of added sugar, so read the label carefully."

Furthermore, reducing the amount of simple carbohydrates you consume, such as pasta and bread, and replacing them with healthier alternatives, such as courgetti, may aid weight loss. "It won't be easy," Dr Luke says, "but by reducing your overall carbohydrate intake (rather than completely eliminating carbs), you'll have the best chance of losing belly fat."

Emily, on the other hand, has a slightly different perspective on this. She explains that, while Dr Luke is correct in claiming that the above foods aren't as nutritionally dense as the above, they won't affect weight loss if you're still on a calorie deficit. "I'm a firm believer that you don't need to eliminate foods or become obsessed with 'good' and 'bad' labels when it comes to nutrition."

"When it comes to fat loss in its most basic form, the energy deficit you create is what causes it. It's not about vilifying food groups or eliminating everything you enjoy; it's about mastering moderation and balance, and aiming to consume within that energy deficit in order to lose weight slowly and sustainably." You don't have to give up your favorite foods. It's all about balance.


4. You're not getting enough protein in your diet.

According to Dr. Luke, protein is beneficial for fat loss. "It aids in the development and preservation of lean muscle tissue and can help you burn more calories. It's also a good source of energy because it keeps you fuller for longer, making you less likely to snack." The following are some excellent resources:

  • breast of chicken
  • turkey \stuna \seggs
  • Tofu chickpeas with Greek yoghurt milk.

Remember, he advises, to choose lean protein sources whenever possible, as some can be deceptively high in saturated fat. Do you need some low-carb, high-protein meal ideas? You've come to the right place.


5. You're anxious or stressed out.

According to Dr. Luke, being stressed can have a negative impact on your body. "It can cause our bodies to produce cortisol, a steroid hormone that makes us crave sugary foods that give us instant energy and pleasure. Cortisol is released in short bursts to help us cope with immediate danger, but it is also released when we are stressed or anxious. When our cortisol levels are high for an extended period of time, it can lead to an increase in belly fat." So, what is Clarissa's opinion? She agrees, adding that lowering stress levels makes you less likely to crave high-energy foods.

"Observe whether you reach for foods when you're stressed," she suggests."Ask yourself, 'Am I really hungry, or am I eating out of stress, boredom, or excitement?' when you notice this pattern.' If you answered the latter, switch to a habit that isn't related to food. Why not take a walk, make a phone call, or make a cup of tea? Simple.


6. You're hoping for a quick fix.

When you're trying to lose weight and aren't seeing results, it's easy to become impatient and frustrated, according to Dr. Luke. "However, be realistic," he advises. "You will not see results right away. The wiring of your brain plays a big role in resisting lifestyle changes, and forming new habits can take up to 12 weeks. If you stick with it for at least eight weeks, you should see a difference."

Emily agrees, emphasizing the importance of patience. Are you dissatisfied that your progress differs from that of others? One of the most common misconceptions about losing lower stomach fat is that a flat stomach, or any kind of ab definition, looks the same on everyone.

"They don't, to give you a hint. I'd steer clear of chasing the perfect set of abs in favor of focusing on building a strong core – whatever that means to you. Remember that even if we all did the same workouts, we wouldn't all look the same "she emphasizes


7. You aren't keeping track of your progress.

Dr. Luke makes another important point. While each person's weight loss plan is unique, keeping track of your progress can serve as a motivating reminder that what you're doing is working.

"There are a number of great apps and wearable tech devices that can help you stick to your plan. They can assist you in keeping track of your objectives, food intake, and calories burned during exercise. If none of these options are available, make a meal and exercise plan. This will assist you in sticking to your objectives and remaining focused "He clarifies.


8. You're on a crash diet

"Crash diets (i.e., drastically lowering your calorie intake) can help you lose weight quickly, but they're difficult to maintain and won't help you keep it off." Although it may appear to be a convenient and quick solution, eating too few calories can cause more harm than good. Your body may go into starvation mode if your calorie intake falls too low. Your metabolism will be slowed, making it more difficult for your body to lose weight. Avoid fad diets by making sensible, healthy lifestyle changes that you can stick to.

Emily couldn't agree with you more, and she adds that short-term fixes rarely produce long-term results. "Rather than chasing quick fixes and falling into the crash diet trap, concentrate on developing a lifestyle. One that makes you happy! Change your mindset to one of building a body that will last a lifetime, rather than one that will only last six weeks." This is sound advice.


9. You're overworked.

A healthy balance of exercise and rest is essential for your body. Did you know that? According to Dr Luke, aka, doing too much prevents the body from shedding excess fat, which has the opposite effect you're looking for. "Continued exercise can affect our levels of the steroid hormone cortisol, which can lead to an increase in stubborn belly fat." Allowing your body to recover can also increase your risk of injury, so make sure to include rest days in your workout routine."


You don't have the proper exercise balance.

With so many different exercises to choose from, it can be difficult to know which ones are the most effective. "HIIT is great for fat burning and getting your heart rate up," Dr Luke says, "but I'd also recommend including strength and resistance exercises." "Lifting weights, using resistance bands, or using the weight machines at the gym will help you lose weight by increasing your metabolism and muscle strength. To avoid boredom, it's critical to vary your total-body workouts."


11. You've lost your drive.

This is a story that we can all relate to. "Maintaining the lifestyle changes you've made is one of the most difficult parts of losing weight," Dr Luke says. It's true that staying motivated all of the time is difficult, especially if you've fallen off the wagon. However, he advises you not to let this deter you from achieving your ultimate goal. "Ask a friend to join you for your workout and then cook something healthy for dinner together," he suggests if you're feeling particularly unmotivated.


12. You're consuming excessive amounts of alcohol

Clarissa sees this all the time as a qualified nutritionist. "While a glass of red wine has been shown to have some health benefits, it is well known that excessive alcohol consumption can have a negative impact on your health and waistline."

Why? When you drink alcohol, your liver burns the alcohol instead of fat, which can lead to fat accumulation over time. "Alcohol can also increase your appetite, leading to an increase in calorie consumption." Try to stay under the NHS's weekly limit of 14 units of alcohol and opt for a few nights without alcohol.


13. Your hormones are messed up.

Did you know that hormones influence fat distribution? "A decrease in estrogen for women and testosterone for men, especially as we age," Clarissa explains, "can cause fat redistribution to the stomach."

Furthermore, hormonal imbalances like PCOS can increase the risk of insulin resistance, which can lead to an increase in fat cell production. Eating a diet high in refined carbohydrates, sugars, and alcohol raises our insulin levels, which promotes fat storage and increases the risk of fatty liver, all of which leads to a higher incidence of stomach weight gain. Make an appointment with your doctor if you're concerned about hormonal imbalances.


14. You aren't paying attention to what you're eating.

Over a breakfast bowl, scrolling through your feed? Do you eat your lunch in front of your computer? Dinner in front of the television? If this sounds like you, there's a good chance you're not paying attention to what you're eating.

"Signals to tell us we're full can take up to 20 minutes to reach our brains," Clarissa explains. "We can miss these signals if we are distracted and end up overeating, which can lead to weight gain." It's the little things that count.

write a comment