4 Ways How to Get Rid of Lower Belly Fat: Complete Guide 2024
It’s no secret that the world is going through an obesity epidemic. However, not all types of fats are equally bad.
Medical research has found that lower belly fat is associated with significant health risks. Therefore, finding ways to cut down our waistline is very important.
In this article, we’ll take a look a close look at the causes and dangers of lower belly fat. We’ll also give you some great tips on how to get rid of lower belly fat healthily.
How to Get Rid of Lower Belly Fat: Why Does Fat Accumulate Around the Lower Belly?
The first thing to understand is that there are generally two types of fats that may accumulate in the lower abdomen – visceral fat and subcutaneous fat.
Visceral fat is commonly found deep within the body wrapped around your abdominal organs. While a certain amount of visceral fat is normal and offers protection, energy, and warmth to your internal organs. However, when it accumulates to excessive levels it can lead to a range of health issues.
Subcutaneous fat on the other hand is found deep within the skin. Women naturally have higher levels of subcutaneous fat than men, especially in their lower bodies. This type of fat is not strongly linked with increased health risks like visceral fat.
Therefore, when most people are talking about lower belly fat they are referring to visceral fat. When large amounts of this type of fat accumulate around internal organs it leads to what is known as truncal or abdominal obesity (which is commonly called the “apple” body shape).
Causes of Lower Belly Fat
No single factor is responsible for lower belly fat. In most situations, it arises as a result of several factors. Some of these factors cannot be changed such as genetics and sex, while a majority of them are due to modifiable components like a diet.
Let’s take a look at some of the most important factors which contribute to lower belly fat.
An unhealthy diet
Lower belly fat can result from a poor diet that contains large amounts of refined sugars, carbs, and unhealthy fats while being low in protein, soluble fiber, and healthy fats.
Taking too much alcohol
There is a strong link between taking excessive amounts of alcohol and truncal obesity. This is believed to be due to the changes in metabolism caused by taking large amounts of alcohol for an extended period.
Lack of exercise
A lack of physical activity allows fat to accumulate, including around your internal organs. Also, some of the hormonal changes associated with long-term inactivity are believed to promote truncal obesity.
Your genetics also plays a significant role in both the way fat is stored within your body and how much fats you store naturally. This may help explain why some people find it harder to get rid of lower belly fat.
When the body is stressed it releases several important hormones, one of which is called cortisol (also known as a stress hormone). Long-term secretion of high levels of cortisol leads to several important changes within the body which in the long run promote weight gain, especially the buildup of visceral fat.
Lack of sleep
Several studies have established a link between lack of sleep and an increased risk of developing truncal obesity and weight gain. This is likely due to the complex interaction of various hormones (including cortisol) which are released when the body is chronically sleep-deprived.
While it is difficult to establish a direct link between smoking and abdominal obesity or central obesity, several studies have proven that a significant relationship exists.
Men are more likely to accumulate visceral fat than women (which is why abdominal obesity is also referred to as android obesity). However, after menopause, the tendency of men and women to accumulate visceral fats tends to even out which shows that hormones play a significant role in the accumulation of body fat.
Why Is Lower Belly Fat Dangerous?
Lower belly fat causes a cosmetic inconvenience. However, this is not the only danger associated with central obesity. Increased levels of visceral fat have also been linked to:
- Type 2 diabetes
- High blood pressure
- High cholesterol levels
- Heart attacks
- Fatty liver disease
- Depression, etc
4 Ways to Lose Lower Belly Fat
Now that we have explored the types of lower belly fat, and the causes and dangers, it’s time to take a look at some effective ways of getting rid of lower belly fat. These methods shall be grouped into four main classes which include; special diets, exercise plans, supplements, and general measures.
1. Special Diets
Just like subcutaneous fat or fat anywhere else in the body, visceral fat comes majorly from our diet. Therefore, practicing healthy diets which promote healthy weight loss with the right balance of nutrients is a great way of getting rid of lower belly fat. Let’s take a quick look at some effective dates which are great for getting rid of central obesity.
A. Top Keto Resource: Keto Diet- Two-Week Keto Challenge
The keto diet is a high-fat, low-carb diet that was popularized in the 1920s. It involves reducing the amount of energy your body derives from carbohydrates and replacing this with healthy fats.
This stimulates your body to enter the state known as ketosis. Ketosis simply means your body drives the majority of its energy from burning fats instead of carbohydrates.
Over time this encourages weight loss by encouraging the body to burn fat, including visceral fat. The keto diet is also good for your blood sugar levels, heart, dealing with acne, brain function, and much more.
This two-week keto challenge program is a great way to start your keto journey. It gives out all the must-knows when adopting a ketogenic diet.
B. 10-Day Flat Belly Blueprint: Wake up Lean
The Wake Up Lean Program is an online resource material designed by Meredith Shirk to help promote weight loss. While the guide was specifically designed for those over the age of 40, it can be used safely and effectively by virtually anyone.
In contrast to other weight loss guides, the Wake Up Lean Program does not specifically promote restrictive diets or vigorous exercise. The guide rather encourages a range of practices aimed at boosting your metabolism, detoxing important organs, and eliminating enzymes that have been linked to inflammation.
All these are said to help you lose weight faster and also help prevent you from gaining back the weight. The material can be purchased online for full access.
Full Article: Wake Up Lean Reviews 2024: Does it Work?
C. The Mediterranean Diet
The Mediterranean Diet was popularized in the 1960s and still enjoys widespread support from various health professionals. It is based on the traditional diet practiced by the people of the region and is great for weight loss, high blood pressure, and heart health.
While the components of the diet have changed over the years, it still follows the same basic pattern. This includes a diet rich in olive oil, vegetables, fresh fruit, cereals, nuts, and legumes.
It also encourages moderate amounts of fish and other seafood, poultry, eggs, dairy products, and red wine. It stipulates that lowers amounts of products like red meat, processed meat, refined carbs, and sweets.
D. Best Diet Protocol For Extreme Weight Loss: Intermittent Fasting Formula Program
Intermittent fasting is a type of diet that alternates between periods of eating and fasting. This could be alternate-day fasting (switching between 24-hour fasting days with normal feeding days), periodic fasting (fasting periods lasting longer than 24 hours), and daily time-restricted feeding (eating only during a certain time window).
Most forms of intermittent fasting do not strictly regulate what you should consume while fasting, however, the diet strongly advocates strict calorie counting.
This means that during these periods of fasting followers are expected to consume typically less than 25% of their daily caloric requirements, which adds up to 500 cal for women or 625 cal for men.
This intermittent fasting program is a perfect guide to doing it right. It contains all the necessary details for you to see results in doing this special diet.
Dieting is a great way to lose weight, however, no true weight-loss journey is complete without some level of exercise. Increased physical activity not only helps you burn more calories (and therefore lose more pounds), but it’s also great for your joints, heart, blood pressure, and mental health.
Let’s take a look at some popular forms of exercise which are great for weight loss.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a form of exercise that involves alternating quick bursts of intense cardio exercise with short low-intensity recovery periods.
The short bursts of explosive exercise recruit the anaerobic respiratory system and convert an ordinary cardio session (aerobic exercise) into a mixture of both aerobic and anaerobic exercise, stimulating greater weight loss. A 20-minute HIIT session burns as many calories as a 45-minute cardio session.
A HIIT session may last anywhere between 10 to 30 minutes. The short periods of high-intensity activity typically last 20-40 seconds, followed by a brief recovery period which may involve walking, stretching, or jogging lightly.
Here are a few HIIT programs that are a hit!
A. Best Beginner-friendly Bodyweight Program: Bodyweight Burn
The Bodyweight Burn Program is an exercise routine popularized by Adam Steer (also known as The Bodyweight Coach) which includes a set of simple workouts geared towards building lean muscle tissue, improving general health, and helping you lose lower stomach fat while losing weight.
The entire program is about 12 weeks long and features a set of exercises that are just 21 minutes long each. These exercises focus on using your body weight as a form of resistance training and do not advocate the use of free weights or gym equipment.
This makes it convenient for a wide range of people and easy to carry out anywhere you are.
Full Article: BodyWeight Burn Reviews 2024: Does it Really Work?
B. Best Program For All Ages: Old School New Body program
The Old School New Body workout program was designed by experienced fitness trainers Steve and Becky Holman to boost lean muscle mass and help those who are on the weight loss journey. It includes a set of workout routines and a diet plan aimed at achieving these goals.
The entire program cost about $20 and contains an e-book, exercise guide, audio interviews, and bonus guides on a range of health-related topics. The workout amounts to about 90 minutes of exercise per week (or 60 minutes for the lean program)
Resistance Training is Quite Useful
Resistance training is another form of exercise that is surprisingly helpful for weight loss. Most people associate this form of exercise with things such as weightlifting and building muscle mass.
Resistance training helps in weight loss by increasing lean muscle mass. Your muscles require significantly more energy than most cells in your body. Therefore, simply by building up your lean muscle you can boost your metabolism and increase your weight loss. A great way to do this is to combine book resistance training and cardio exercises such as running, walking, swimming, jogging, and so on.
Supplements are also a great way to help you get rid of lower belly fat and some supplements have been backed up by medical research to boost metabolism and aid in weight loss. Some of them include:
Green tea contains a range of bioactive molecules such as caffeine and antioxidants which help boost your metabolism and therefore are great for losing lower belly fat.
Apple cider vinegar
There are some claims that apple cider vinegar is also useful for weight loss. However, there is little scientific backing to this claim.
Probiotics are useful microorganisms that are introduced into the gut. These organisms help with digestion, boost the immune system of the gut and prevent the growth of harmful microbes.
They may help cut down the number of calories you absorb from your food, reduce guilt inflammation, and also beneficially regulates the hormones associated with appetite and cravings.
Fat-Burning Coffee: Java Burn
Java Burn is a weight-loss supplement that was developed by John Barban and is usually added to coffee. It contains all-natural ingredients such as green tea extract, chromium chloride, L-carnitine, L-theanine, chlorogenic acid, and vitamins D, B6, and B12.
Best-Selling Fat Burning Supplement: Amyl Guard
Amyl Guard is a daily dietary supplement designed to help you lose weight. It does this By combining several key ingredients which have been shown to have positive effects on weight loss and health. These include white kidney beans, bitter melon extract, chromium picolinate, and berberine.
Best For Boosting Metabolism: All Day Slim Tea
All Day Slimming tea is more than just a weight loss tea, it’s also a detox and energy drink that offers a range of benefits. It offers a separate morning and evening tea mix. Some of the key ingredients within the mix include Licorice root, cinnamon bark, orange peels, lemongrass, natural mint, and so on.
Full Article: All Day Slimming Tea Reviews 2024: Does it Really Work?
Best Supplement for Ages 40+: Beyond 40 Lean Belly
This is a great supplement for those who are on a diet, especially older folk. It contains several key ingredients such as Garcinia Cambogia, conjugated linoleic acid (CLA), and so on.
Full Article: Beyond 40 Lean Belly 3x Reviews: Does it Really Work?
4. Lifestyle Tips
Irrespective of whichever exercise, dietary plan, or supplement you choose, here are some tips you can follow to help you lose lower belly fat quickly and safely.
- Add more soluble fiber to your diet.
- Avoid unhealthy fats like trance fats and stick to more healthy alternatives such as oily fish, avocado, salmon, olive oil, and so on.
- Reduce your alcohol intake.
- Quit smoking
- Increase your activity levels in any way you can.
- Try a high-protein diet and cut down on the number of carbs you consume.
- Control your stress levels and try out stress-relieving activities like yoga, hobbies, meditation, etc.
- Avoid carbs and high-sugar meals, especially refined sugars like sugary drinks, fruit juice, and candy.
- Get enough sleep (at least 6-8 hours a night).
- Try out calorie counting and use calorie-tracking apps to help you with this. Also, pay more attention to the ingredient labels and energy value of any food you consume.
Editor’s Pick: Amyl Guard
|Nutraville Amyl Guard
Easy to swallow pills
|Amyl Guard is a dietary supplement that helps people in losing weight and in controlling their blood sugar levels.
|Depending on the package
Amyl Guard is a dietary supplement crafted from a unique blend of ingredients that have been shown to help with weight loss. These products are safe, 100% natural and have a powerful mechanism of action.
They contain a group of chemicals known as amylase inhibitors, which help you lose weight by suppressing a key enzyme that causes your body to store fat.
Let’s take a look at some of the amazing ingredients which make up the blend.
White Kidney Bean extract
Also known as Phaseolus vulgaris, this powerful seed has shown significant potential in terms of weight loss and reducing carbohydrate absorption.
Bitter Melon extract
Bitter melon is a tropical and subtropical fruit that has shown promise as a form of weight loss supplement. It acts by blocking carbohydrate absorption by inhibiting amylase, an enzyme that breaks carbs into simple sugars before absorption.
Chromium is an essential mineral found in a wide range of foods and is believed to play a pivotal role in the control of blood sugar. This in turn affects your insulin levels which is important since insulin is one of the primary or moons associated with fat storage.
This is a chemical compound that is found in a wide range of plants and fruits. It does not act by inhibiting amylase but rather by switching on certain biological properties within the body that increase metabolism and therefore aid in weight loss.
Lower belly fat is more than just a cosmetic issue. It might also signify more serious health risks too.
However, there are exercises, diets, supplements, and general lifestyle modifications which can help you lose lower belly fat.
Amyl Guard is a top supplement that contains ingredients that are great for getting rid of lower belly fat. The product is safe, 100% natural, pocket-friendly, and super effective.
You can try it out today without worries since it comes with a 100% no-risk money-back guarantee.
How To Get Rid of Lower Belly Fat FAQs
Can you lose belly fat by exercising your abdominal muscles?
No, while the exercise of any kind is useful for losing weight, there are no particular exercises that can help you lose weight in simply one part of the body.
Weight loss occurs generally in all places where fats are stored and cannot be targeted towards a particular part of the body with exercise alone.
Can skinny people have hidden abdominal fat?
Yes, even people who appear skinny can have unhealthy amounts of lower abdominal fat. If this fat is not visible outwards it may be detected through special tests such as CT or MRI.
Does weight loss occur in the belly first?
Yes, the type of fat content in the belly (visceral fat) is metabolically active and therefore is easier to lose than subcutaneous fat which is located underneath the skin.