Want to know the secret on how to get rid of your lower belly fat fast?
Getting rid of your lower belly fat can seem near impossible. Stubborn lower belly fat always seems like the last to go no matter what you do.
You can try everything to get rid of that stupid fat around your belly button without any results to show for it.
Even if you lose weight you can still have the dreaded lower belly pooch. Having this stubborn lower belly fat can be frustrating to lose.
The real secret to getting rid of your lower belly fat for good is to use the right diet, exercise and lifestyle changes.
Most people just try to use a calorie deficit diet to lose the lower belly pooch. But this can also make your body hold onto the lower belly fat for dear life.
Even if you try cutting more calories even harder your body will respond by fighting back against this extreme dieting.
It is more possible to get rid of that stubborn lower belly fat but it’s not nearly as straightforward as basic weight loss advice.
It can be confusing to know what exactly you need to do to get rid of your lower belly fat.
But you can definitely and finally burn off that stubborn lower belly pooch for good.
Here you will find the most effective ways to lose your lower belly fat fast so you can finally get the results you want.
How Do You Lose Lower Belly Fat?
Having lower belly fat can make it look like you basically have a ledge popping out over your pants.
Stubborn lower belly fat is not only unsightly but also very bad for your health.
This study in the Journal of the American Heart Association found women who carried more weight in their midsection had a 10 to 20% greater risk of having a heart attack.
Guys tend to have more belly fat than women. Women tend to carry extra fat in their hips and thighs while men tend to carry it in the belly.
Your genetics can account for as much as 56% of your belly fat according to a study in Metabolism.
This doesn’t mean you have to blame your parents for having your belly fat.
There are certain things you can do that will help you get rid of it. It might just mean you have to work a little harder than those blessed with great genetics.
Your metabolism also slows down once you hit your 30s. Even though you were doing all the same stuff as before you can still be gaining weight around your midsection.
The real secret on how to drop your belly fat comes down to lowering your overall body fat percentage.
Can Targeted Exercises Get Rid of Your Lower Belly Fat?
Most trainers out there will be quick to tell you spot reduction a.k.a. targeted exercises are a total myth.
The truth is you can tone the area and encourage fat loss to it with the right kind of exercise.
A study by the American Journal Of Physiology Endocrinology and Metabolism found the breakdown of fat tissue is greatest next to working muscles.
The problem is that this fat loss was very small.
The best thing you can do to target your belly fat with exercise is to combine High-Intensity Interval Training (HIIT) workouts and specifically targeted exercises for your abs.
For my list of the 10 best lower ab exercises check out my other blog post.
Hormonal issues could also be causing you to store and keep that stubborn lower belly fat.
Cortisol promotes belly fat storage making it near impossible to lose. Being able to reduce these “belly fat storing” hormones will be critical to getting rid of it.
The “hunger hormone” ghrelin will make you want to eat more by increasing your appetite.
We’ll get into how to optimize your hormones to target lose your lower belly fat later.
Best Diet To Get Rid Of Lower Belly Fat
There are no two ways about it you won’t be able to lose your lower belly fat if you’re not getting your diet under control.
First of all, you really have to focus on getting rid of the sugar and artificial sweeteners in your diet.
Eating too many calories can lead to weight gain but sugar is the bad guy that leads to the gut gains.
This means no sugary sodas, fruit juices or sports drinks as are all packed with sugar.
It’s also a good idea to limit your fruit intake as it does contain fructose which is a form of sugar.
If you really need to eat a little bit of fruit then check out my post on the best fruits to eat for weight loss.
Make sure you’re eating more protein in your diet as well.
Protein is highly satiating meaning it will help you stay feeling fuller longer so you don’t overeat.
This study in Nutrition And Metabolism found the amount and the quality of the protein led to participants having less belly fat.
Protein will also help lower your body fat percentage by increasing your muscle.
If you have a hard time getting enough protein in your diet then use a low-carb grass fed way protein shake.
Click this link to get a free container of Biotrust Low-Carb Protein Powder.
Are Low Carbs The Belly Fat Cure
Lowering your carbs will also be of the utmost importance in your diet for lowering belly fat.
Make sure you cut out refined carbohydrates like pasta, breads, and cereals.
That means no more Captain Crunch!
This study found low carb diets helped to target fat in the belly.
Getting enough soluble fiber in your diet will also help to reduce your lower belly fat.
This study found eating 10g of soluble fiber per day was linked to a 3.7% reduction in belly fat.
Also be sure to lower your alcohol consumption for at least a couple weeks to see if it helps you lose your lower belly fat.
Drinking alcohol not only contains a lot of empty calories but it’ll slow down your metabolism.
You can expect to have some major bloating after drinking alcohol as well as increases in abdominal fat.
Try taking a probiotic supplement to help get rid of that stubborn lower belly fat.
This study by the European Journal of Clinical Nutrition found the taking probiotics led to a significant reduction in visceral belly fat.
Click here to get a free container of BioTrust Pro-X10 probiotics.
The best diet you can use to get rid your lower belly fat is without a doubt The Flat Belly Formula. It uses a science-backed foolproof diet you can use to target lose that stubborn belly fat.
Best Exercise to Get Rid of Lower Belly Fat
Without a doubt, intense exercise will be best to get rid of the stubborn lower belly fat.
Having a spike in catecholamine after your workout will help your body target your stubborn belly fat.
For this High-Intensity Interval Training is the best.
Studies have found HIIT training to be up to 9 times more effective than traditional slow-go cardio for fat loss.
But second to HIIT doing cardio will also help with your belly fat.
Try doing fasted cardio as you can burn up to 20% more body fat in the morning on an empty stomach according to this study. This is because your body has no choice but to take energy stores from your belly fat.
This study found exercise helped to keep people from regaining belly fat after they’ve lost weight.
Resistance training and HIIT workouts will also help to cure the “skinny fat” high body fat percentage problem too.
For the best belly fat burning workout plan check out The Flat Belly Formula system.
It contains a full 16-week exercise program with workouts that are less than 30 minutes that’ll burn the maximum amount of fat.
Hidden Hormones That Cause Belly Fat
Believe it or not, your hormones may be sabotaging you as they cause you to store more stubborn belly fat.
This found hormones play a role in where your body stores fat.
Your hormones can very well be the hidden underlying cause why you have stubborn lower belly fat and aren’t able to get rid of it.
Leptin is known as the “anti-starvation hormone”.
It controls a number of different metabolic processes in your body that can enhance fat loss.
The leptin in your body comes from your fat cells. So the less fat you have on your body the less leptin you’re going to have.
As you begin cutting your calories your leptin levels will also naturally go down.
And when your leptin levels drop too far they will also begin to slow down your metabolism.
This is because your body doesn’t want to starve to death. So it will slow down your metabolism in order to keep its energy preserves last longer.
This is one of the reasons why having a cheat meal can be a good idea. It can help to replenish these leptin levels so you can keep burning fat optimally.
Insulin is produced in your pancreas and helps to transport nutrients from the foods you eat into the cells of your body.
Insulin can slow down the rate of your fat loss too.
It does this by slowing down the mobilization of fatty acids after they are released from your fat cells.
This is one of the reasons why it’s so important to limit your sugar and refined carb intake.
When your body becomes insulin resistant your body basically isn’t able to properly utilize insulin anymore.
If you used to be overweight from eating too many bad carbs then there’s a good chance your insulin is messed up.
Cutting out these bad carbs and sugars from your diet is key. But also making sure you’re doing the right kind of exercise will help to combat insulin resistance in your body.
Ghrelin is also known as the “hunger hormone”.
Your body releases ghrelin when it’s time to eat and causes you to feel hungry.
Ghrelin is made in your stomach and can be released when you’re in stressful situations. This explains why people who are “emotional eaters” get hungry when they’re stressed.
It doesn’t take a rocket scientist to know that having too much ghrelin pumping in your body will cause you to overeat and gain weight.
When you restrict your calories too much your body will also release ghrelin causing you to binge eat on your diet.
A study by Yale University found stress-induced cortisol can lead to gaining belly fat.
Cortisol is known as the “stress hormone”.
Your body will release cortisol when your body is going through emotional or physical stress.
This is why exercising too hard for too long or dieting extreme can actually end up keeping you from losing lower belly fat.
If you can’t seem to get rid of your lower belly fat then there’s a good chance you have high cortisol.
Cortisol is also bad because it can eat away at your muscle.
It provides amino acids delivery when protein levels are low. It does so by taking them away from your muscle. You want to keep your muscle because it’ll help to tone your body and abs.
Lowering the stress in your life as well as doing the right exercises will help to lower your cortisol levels.
Your body will naturally release some growth hormone from exercise. It will combat cortisol that’s pumping through your body.
More Ways to Lose Your Lower Belly Pooch
The less stress you can put yourself through the better off you’ll be losing your lower belly fat.
Of course, it’s impossible to stay stress-free unless you’re living on a Caribbean beach.
There are things you can do to minimize the stress in your life and lower the cortisol in your body.
Mindfulness practices like meditation can help.
This study found people practicing mindfulness have less belly fat and they’re less likely to be obese.
Improve your sleep quality.
When you’re not getting sleep your body will respond negatively.
This study found even one night of sleep deprivation can lead to increases in ghrelin.
This is one of the reasons why you want to eat more when you’re sleep deprived.
This study also found you’ll have less self-control when you’re not getting enough sleep.
You can just use your imagination to see why you won’t be able to stick to your diet and exercise program if you’re not getting enough rest.
If you have trouble sleeping or want to improve the quality of your sleep then try using a high-quality CBD oil like this one from Sabaidee.
CBD has been found to improve and speed up how fast you’re able to get into deep REM sleep.
What is the cause of lower belly fat?
Your lower belly fat is where your body naturally tends to store excess fat over other places. Our bodies through thousands of years of evolution developed the capacity to store excess energy for future use. But nowadays having that extra lower belly pooch is a lot more unsightly than necessary. And because of this it also tends to be the hardest spot to get rid of.
How do you get rid of lower belly bulge?
Without a doubt you’re going to have to hammer down on your diet and crank up the intensity of your workouts. The lower belly fat is the hardest to get rid of so you’re going to have to take things up a notch to get rid of it. What you did before to try and lose the lower belly pooch didn’t work so you’re going to have to hit it harder from a different angle.
The Last Word
Getting rid of your lower belly fat can seem near impossible.
Sometimes no matter what you’re doing it can seem like that stubborn lower belly pooch won’t go away.
The thing is just lowering your calories and doing crunches isn’t going to do the trick.
You have to look at other factors listed above which could be secretly causing you to store stubborn lower belly fat.
But by implementing some of the strategies above you can surely get rid of your lower belly fat faster than you thought possible.
Now that you know the secrets on how to get rid of your lower belly fat it’s time to them into action so you can get the results you want fast.
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.