How to Lose Lower Belly Fat? Must Know

How to Lose Lower Belly Fat

In this article, We will discuss about how to lose lower belly fat? A commonplace that almost everyone’s body stores fat is in the lower belly. This is usually influenced by factors like genes, diet, inflammation, and lifestyle choices. Many people usually want to get rid of their belly fat and especially their lower belly fat.

First of all, it is a self confidence crusher as you can’t walk confidently with a big tummy. Secondly, it comes with increased risks of certain diseases, which leads to a lower quality of life. In this read, we shall look at ways on how to lose lower belly fat.

How to Lose Lower Belly Fat?

Lower stomach fat is one of the hardest fat to lose in your body. The reason for this is the fact that the fat cells that gather around your lower abdomen are known as ‘beta’ fat cells, and they are very hard to change.

The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.

Lower stomach fat is one of the hardest fat to lose in your body. The reason for this is the fact that the fat cells that gather around your lower abdomen are known as ‘beta’ fat cells, and they are very hard to change.

Although you might want to lose that how to lose lower belly fat, it is important to know you cannot target weight loss. This means you can choose to lose weight for a particular body part or organ only. To lose your lower belly fat, you have to lose overall fat and weight all over your body.

how to lose lower belly fat

Types Of Belly Fat

Types Of Belly Fat

how to lose lower belly fat

When it comes to belly fat, there are two main types. These are subcutaneous belly fat and visceral belly fat.

Subcutaneous how to lose lower belly fat is found just underneath the skin. When people say they want to lose belly fat, this is mostly what they are referring to. It is the visible stomach overhang that can be touched and seen.

This particular type of fat is not only found in the stomach. It is also seen in other parts of your body like your buttocks, arms, legs, and so on.

It is any fat that you can pinch between your fingers. This is the fat most people see and decide to lose weight for, although this type of fat is not particularly dangerous.

Visceral belly fat is located inside your body. Unlike subcutaneous fat, you cannot see it. It usually surrounds most of your internal body organs. This includes your heart, lungs, intestines, liver, and other major organs.

This type of fat is very dangerous and is harmful to your body as it pumps substances called cytokines into your bloodstream. These substances cause inflammation and are known to lead to health conditions such as diabetes, colorectal cancer, high blood pressure, cardiovascular diseases, high cholesterol, inflammation throughout your entire body, liver problems, etc.

Causes Of Lower Belly Fat

As mentioned above, there are so many factors that can lead to how to lose lower belly fat, and that love handles you don’t like.

You Don’t Take Enough Fiber

Fiber is very important in your diet as it helps you feel full faster and for longer, hence reducing your daily calorie intake. Fiber also helps stabilize your hunger hormones and reduces the calorie absorption of food. All this helps prevent weight gain and, most importantly, lower belly fat.

You Eat Sugary Foods and Drinks

By now, you should know foods with added sugar are not good for your health. Apart from increasing the risk of diabetes, they are also the reason you can’t rock the two piece bikini. It is hard to resist sugary foods and drinks because they are too sweet. The reason sugary foods cause lower how to lose lower belly fat is from their high fructose content.

A ten-week study was done on overweight and obese people who consumed 25% of their calories as fructose-sweetened beverages. The study aimed to assess the relative effects of dietary sugars during sustained consumption in human beings. The people experienced a decrease in insulin sensitivity, as well as an increase in belly fat.

The reason for the increase in how to lose lower belly fat is that taking fructose in high amounts can reduce fat-burning properties in people and your metabolism.

Reduced-fat burning properties and metabolism will result in your body not being able to burn most of the calories you consume, and as a result, the extra calories are stored in the stomach leading to lower belly fat.

You Consume a Lot of Trans Fat

Trans fats are fats that are usually created by adding hydrogen to unsaturated fats to make the fats more stable. They are usually used on packaged foods so that they can extend how long the foods can last without going bad.

Trans fats are quite unhealthy and are known to cause inflammation that leads to a big lower belly. It also increases the risk of getting other conditions such as insulin resistance, cardiovascular diseases, and many other health conditions.

You are Too Stressed

Stress is a common feature of our lives. There are so many things that can stress us out. Work, school, relationships, and finances are all examples of things that can make us feel wired.

When you are stressed, your body produces a hormone known as cortisol. This hormone helps your body to respond to stress. When it is produced in large amounts, it can lead to weight gain.

This is because when most people are stressed, they tend to overeat. Instead of the excess calories being stored throughout the entire body as fat, cortisol promotes fat storage in the belly.

You Do Not Exercise

To live a healthy life, you have to eat well, avoid stress, sleep enough, and exercise. Exercise is an important part of people’s lives.

Not so many people exercise, especially in this generation where everything is at the click of a button. Hence, people don’t exercise and are also inactive.

Lack of exercise leads to people gaining extra weight as they do not burn all the calories they are taking in. This leads to people having tummy fat, as well as an increase in body fat.

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You Do Not Take Enough Proteins

Another reason you may be having lower how to lose lower belly fat is that you don’t take enough protein. High protein intake is key when it comes to preventing weight gain. Proteins make you feel fuller and more satisfied for longer, thus, helps reduce your daily calorie intake.

Proteins also increase your metabolic rate, and in the long run, cause a reduction in your calorie intake. When your diet has less protein, you are more likely to gain weight and most importantly belly fat compared to a person whose diet has lots of proteins.

In addition to this, when you have high levels of a hormone known as a neuropeptide, you have more appetite, which in the long run leads to gaining belly fat. This hormone increases when your protein intake is low.

You Drink Too Much Alcohol

Alcohol is drunk in all parts of the world, and it is actually not a bad thing when taken in moderation. When you take alcohol in high amounts, it increases the risk of inflammation, liver disease, and other health conditions.

how to lose lower belly fat is not referred to as a beer belly for no reason. Alcohol is known to suppress fat burning in our bodies. In addition to that, the excess calories from alcohol are usually partly stored as belly fat.

Men who consume more than three drinks in a single day have an eighty percent more likelihood of growing a beer belly than men who consume less alcohol. If you drink too much alcohol, a good way of dealing with your love handles might be by reducing your consumption of this beverage.

Your Genes

Your genes have a say in whether you are likely to have love handles or not. Some people have genes that influence the tendency to store fat in the abdomen. Genes are known to influence behavior, metabolism, and the risk of developing obesity-related conditions.

You Don’t Sleep Enough

Sleep is crucial when it comes to weight management. Sleep helps prevent unhealthy eating habits such as midnight snacking, which in the long run may lead to weight gain. Other factors like pregnancy, which definitely does not need an explanation, can also cause lower belly fat.

How To Lose Lower Belly Fat And Love Handles Fast?

Since now we’ve highlighted the main causes of lower how to lose lower belly fat, here are some ways you can lose it:


Dieting is a nice place to start. Remember, you can’t target weight loss; hence you have to lose overall weight so that you can get rid of how to lose lower belly fat. To lose weight, you need to burn more calories than you consume.

This leads to a calorie deficit, which results in weight loss. Even though you might be in a hurry to lose lower belly fat, it is recommended you reduce your calorie intake by about 500 calories a day. This will lead to you losing 1 to 2 pounds in a week, which is the recommended rate of weight loss.


Just as mentioned earlier, sleep is important when it comes to weight management. A person should sleep for at least eight hours every day.

A study that was done showed that people who sleep for more than 7 hours every night gain less visceral fat compared to people who sleep for 5 hours and less per night. This shows how sleep is important when it comes to getting rid of those love handles.


This is a proven way of losing weight and lower belly fat. The best part about exercising is that there is something for everyone regardless of their age, gender, schedule, finances, fitness level, and all. Since you aim to lose weight, go for exercises that increase your metabolism, and make you burn a lot of fat.

Examples of exercises that are effective when it comes to losing that lower belly fat are burpees, mountain climbers, kettlebell swings, lunges, sprinting, jumping rope, and so on. If you don’t know which exercises are best for you, you should consult an expert as they are the best people to direct you. If you also have an injury or health issue, you should also consult an expert before starting any exercise program.


Different people have different ways of dealing with stress. Some people work out, others meditate, others do yoga, others listen to music, and so on. Stress, as you’ve seen earlier, will lead to you having lower belly fat.

Find a way that works best for you and use it anytime you are stressed. We could tell you to avoid being stressed, but we all know that is impossible. However, having a good way of managing your stress helps your fight towards losing that lower belly fat.

If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge eating trip BetterMe app is here to help you leave all of these sabotaging habits in the past!

Less Alcohol

Good thing we haven’t said do not drink any alcohol as that would have been where most of you would have stopped reading this article.

Alcohol can prevent weight loss in many different ways. One way is in that heavy alcohol drinking can stimulate food intake. This results in taking in more calories than your body burn and hence resulting in weight gain.

Drinking a lot of alcohol can also overload the liver whereby the liver prioritizes processing the alcohol over the foods and thus results in the body storing those unprocessed foods as fat.

Another way alcohol can cause weight gain is from the fact that alcohol does contain calories. Those calories added to your daily intake of calories will result in you taking more calories than your burning can burn hence weight gain. You can deal with your how to lose lower belly fat by reducing the amount of alcohol you take.

More Protein

Eating a lot of protein will help in weight management. High protein intake will increase the release of a hormone that decreases your appetite and promotes fullness. This reduces the number of calories you take hence resulting in weight loss.

Proteins are also effective when it comes to building muscles and muscles help in weight loss as they increase your metabolic rate. Muscles burn more calories at rest compared to fat mass, and this results in losing that lower belly fat that has been disturbing you.

Other ways you can lose lower belly fat include: avoiding processed foods since they contain trans fat, avoiding sugary foods and drinks, and eating a lot of fiber.

Highlighted are ways on how to lose lower belly fat. Before you can try any of the ways highlighted in this article, it is always advisable to consult an expert as they may create an individualized plan for you to help deal with your lower belly fat.

Remember, you can target fat loss, thus, you cannot just lose lower belly fat alone. For you to lose lower belly fat, you have to lose weight altogether.

Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. Better mood, stronger muscles and endurance are just some.

Lose Lower Belly Fat the Healthy Way

Everyone’s body stores fat differently. The lower belly tends to be a place where fat collects for many people. This is because of:

  • Genetics
  • Diet
  • Inflammation
  • Lifestyle Factors

Patience is key when you’re working to get rid of belly fat, but there are things you can try to optimize the process.

Getting rid of lower stomach fat

First, throw out the idea that you can “spot treat” areas of fat on your body. You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.

Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they won’t “erase” fat deposits. The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.

How to create a calorie deficit?

Creating a calorie deficit boils down to a simple math equation: Are you burning more calories than you’re consuming on a daily basis? If you are, you’re at a calorie deficit.

Burning 3,500 calories more than you consume is equal to 1 pound of fat, according to the Mayo Clinic. By having a 500-calorie deficit  through a combination of diet and exercise you’ll lose about 1 pound of fat per week.

For most people, losing more than 2.5 pounds of fat per week involves extreme calorie restriction and isn’t recommended.

Diet to get rid of excess belly fat

Consuming more calories than you burn can make you more likely to develop visceral fat. It sometimes accumulates around the abdomen.

Eating the right foods may help aid weight loss. Avoid or limit foods that are highly processed and high in refined sugars and bleached grains. They’ve been linked Trusted Source to blood sugar instability and inflammation in the digestive tract.

Instead, focus on adding healthy protein and fiber sources to your diet. Cruciferous veggies may help keep you full for longer and contain many nutrients. These include:

  • Broccoli
  • Kale
  • Cauliflower

Protein can boost your stamina and energy without adding a lot of calories to your daily calorie needs. Some protein sources include:

  • Hard-boiled eggs
  • Lean meats
  • Beans and legumes
  • Nuts and seeds

Avoid or limit artificially sweetened drinks, including energy drinks and diet sodas. Stick to anti-inflammatory beverages, such as unsweetened green tea and water.

How to get rid of lower belly fat with exercise?


High-intensity interval training, also called HIIT, has been linked to the reduction of fat among adults with more weight.

In one study, adults who participated in HIIT exercise three times per week saw similar results as people who did daily 30-minute sessions of moderate cardio. Study authors point out that sticking to the regimen long term is needed for successful results.

You can use an app or stopwatch to time your intervals. Decide on the exercises you’ll do like sprints, burpees, speed bag, or another cardio movement and work your body at its hardest for at least 45 seconds.

Break for 45 seconds before repeating the exercise for as many reps as you can within 45 seconds. Repeat that in a circuit with five to seven exercises. To burn fat, do a HIIT or cardio workout before you move to other exercises, like the ones listed below.

Raising your heart rate before other kinds of exercise, like weightlifting and Pilates, is a great way to supercharge your workout.

3 HIIT Moves for Arms and Legs

The hundred

The hundred is a classic Pilates exercise that targets the deep inner ab muscles. Here’s how to do it:

  • Start lying flat on your back on a yoga mat, with your knees bent and your feet on the floor.
  • One at a time, float your legs up so your knees are in a table-top position and your feet remain flexed.
  • Point your fingers away from you, and extend your arms as you lift them, about an inch off the ground.
    Lift your chest and upper back off the ground to engage your abs.
  • Breathe in, and begin to pump your arms up and down as you hold your chest and neck off the ground. Try to breathe in unison with your arms’ movement, and begin to count.
  • Hold the pose to a count of 100 before hugging your knees in to your chest and exhaling to release the tension from your chest. Repeat this 2 or 3 times if you’re able to, working up to more reps.

Scissor switch

Scissor switch is another lower ab exercise that’s sometimes used in Pilates workouts. Here’s how to do it: Start on your back on a yoga mat, and lift your legs up toward the ceiling at a 90-degree angle. Your feet should be flexed. You can tuck your hands behind your head.

Lift your chin to your chest, and hold so your rib cage folds over toward your belly button. You should feel your lower abs engage.

In a controlled movement, let one of your legs fall toward the floor. If you’re able to, stop your leg before it hits the floor, and hover it about an inch above the floor. Bring that leg back up. Repeat with the other leg, alternating as you hold up your chest. Repeat for 20 reps.

Jackknife crunch

Jackknife crunches are floor exercises that engage the lower abs. The movement might feel simple at first, but after a few reps, you’ll feel how they tighten your core.

Here’s how to do them:

  • Lie flat on your back with your arms extended up over your ears and reaching toward the wall behind you.
  • Engaging your core, bring your arms up toward your legs. At the same time, bring your extended legs up and back toward your head.
  • Reach to touch your knees then lower.
  • Repeat for 20 reps. Aim to do 3 sets of 20 to start, and work up from there.

Lifestyle changes for weight loss

Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss. Healthy habits tend to have a domino effect. If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on.

Here are some to consider:

  • Drink plenty of water.
  • Add more walking into your routine.
  • Practice mindful eating, and try to eat slower. Taking your time when you eat can help keep you from overeating.

Quit smoking before you try any kind of calorie restriction plan. Quitting smoking will help make your workouts more fun and effective, not to mention the many other health benefits of quitting. Quitting is often difficult, but a doctor can help build a cessation plan right for you.

Get a good night’s sleep whenever possible. Poor sleep increases stress and has been linked to weight gain.

How to get rid of lower belly fat after having a baby?

Toning your abdomen after pregnancy may pose additional challenges. Wait until you get clearance from your doctor before jumping into any kind of diet and exercise routine.

It’s not uncommon to have loose skin or an additional fat layer over your belly after pregnancy, especially if you had a cesarean delivery.

During pregnancy, many women gain weight. After delivery, you’ll most likely have an extra layer of fat left as an energy store for breastfeeding and the birth recovery process.

This is part of your body’s natural instinct and is normal. It’s important to be patient with yourself.

You can, for the most part, follow the same protocols as you would before you were pregnant to lose postpartum weight, with a few exceptions.

Don’t restrict calories while you’re breastfeeding. It can reduce your breast milk supply.

If it appears that the muscles in your lower abs have been separated by pregnancy, you may have a condition called diastasis recti.

It can worsen with traditional crunch exercises. Ask your doctor about workouts and physical therapy options if you believe you might have this condition.

Causes of belly fat in males and females?

Your sex may have something to do with the reasons why you gain how to lose lower belly fat. Females tend to store fat in the lower belly because of hormones, genetics, and age, and may be difficult to reduce in some cases.

However, everyone should take the same basic approach to lose weight, regardless of sex or gender.


It’s impossible to spot-treat fat and lose it from just one area of your body. Losing weight overall is the only way to lose belly fat in a healthy way.

Toning and tightening your ab muscles with floor exercises, changing your diet, and pursuing healthy habits will all contribute to trimming your waistline.

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