While it might be impossible to naturally target fat and lose it from just one spot on your body, you can still take steps to lose lower belly fat and see results. With these 17 tips for toning your ab muscles, changing your diet and switching some habits you can see the results you are looking for and finally say goodbye to stubborn lower belly fat.
Have realistic expectations
Everyone’s body is different and will store body fat differently and for many, the lower body is a trouble zone where fat accumulates.
There are various factors (some out of your control) that determine the way you store body fat. You are dealing with genetics, diet, inflammation and lifestyle.
With those factors in mind realize that no matter how many crunches you do you could still not see dramatic results, you need to take a more holistic approach. At the end of the day the only way to lose lower belly fat is to lose fat overall.
Start with a Calorie Deficit
There is simple math behind losing fat overall — you have to burn more calories than you consume on a daily basis.
In order to burn 1 pound of fat you need to burn 3,500 calories more than you consume.
If you focus on a 500-calorie deficit each day through diet and exercise you will find yourself losing about 1 pound of fat per week. This is a manageable and maintainable weight loss goal that will make it easier to keep off the weight in the long run.
Get Enough Sleep
Don’t forget to catch your zzzz’s because getting a proper amount of sleep actually impacts your weight. While different studies give different possible reasons, the reality is there has been a link shown between people who don’t get enough sleep with gaining more weight. It could be that if you’re more tired you are more likely to make poor food choices or skip on the exercise but whatever the reason a good night sleep is a simple way to help lose lower belly fat.
Finally, add on a few simple lifestyle changes that will help you lose lower belly fat. Try drinking more water or parking in the back of the parking lot and taking the stairs at work. The ideas are simple but ever bit counts if you’re working towards your goal of burning more fat than you consume. Eat your meals more slowly or eat off a smaller plate to encourage proper portion sizes. Finally, quit smoking — not only will your all around health benefit it will also make it easier to workout and lose weight.
Reduce Your Stress Levels
Believe it or not stress can actually cause you to gain more belly fat. When your body feels stressed it can trigger the adrenal glands to produce cortisol (also called the stress hormone). If you have high levels of cortisol in your body you are likely to experience an increase in appetite and your body will create more belly fat. Fight stress with relaxing activities and hobbies or try your hand at meditation and other stress management activities.