How To Lose Weight Off Lower Stomach

The best way to lose fat from the lower belly area is by reducing overall body fat by creating a calorie deficit, says an expert

According to an expert, spot reduction is not possible, and so, it is not possible to lose fat from just the lower belly. (Photo: Getty/Thinkstock)

There are many people who gain weight in specific parts of the body. Lower belly is a common fat reserve for both men and women. But, how can one get rid of this fat?

Best Exercises To Lose Belly Fat

Fitness expert Mukul Nagpaul, who is the founder of Pmftraining and is a Fit India Movement ambassador, says Indians generally have high visceral fat (fat surrounding the organs), and this why they have fat in the lower belly. “Another reason is that there is free space between the ribs and hip bone for the fat to accumulate, ” he says.

“The best way to lose fat from the lower belly area is by reducing overall body fat by creating a calorie deficit, which is to consume less calories than we burn in a day, ” Nagpaul adds. He goes on to explain that “spot reduction” is not possible, and so, it is not possible to lose fat from just the lower belly.

“But, you can still target that area with the following exercises to make sure the muscles in this area are strong, which will give it a more toned look, and will keep you injury-free when you lose body fat.” Read on.

How To Lose Upper Belly Fat At Home

Most people love to do crunches, but they are not the most effective exercise to build core muscles. Plank is a great alternative to crunches and is a great exercise to target core muscles.

Ab wheel rollout works your rectus abdominis, which is the six-pack part of your abs. It also engages transverse abdominis that are the deep-core muscles. Additionally, it works on the internal as well as external oblique muscles, making it not just a lower belly but a complete core exercise.

There are a lot of variations of leg raises like single leg raise, both leg raise, hanging leg raise, hanging knee raises, etc., which are gradual progression of this exercise. While working on your lower part of the abs, it also improves the strength and flexibility of your hips and lower back.

How To Get Rid Of Lower Belly Fat, According To The Experts

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Flutter kicks mimic a swimming stroke, but are done on the ground. It trains your lower abs and hip flexors. While performing this exercise, it is important to make sure your lower back is flat on the floor.

Science Backed Ways To Get Rid Of Lower Belly Fat

Jackknife is a real test for your abs, as it is an exercise for an experienced person, who is bored of crunches, sit ups, etc., and wants to challenge themselves.

SportsIndia vs Pakistan: When Javed Miandad hosted Kiran More for dinner that ended 3 am and Manoj Prabhakar learnt reverse swing from Sarfraz Nawaz at a partyIf you're looking to lose lower belly fat, then you're not alone. There are over 100 million results when you search 'how to lose lower belly fat' on Google, and there are 300 million views (and counting) under the #losebellyfat hashtag on TikTok. But regardless, losing weight is only something you should do if it's right for you, not to follow a trend, or because you feel like you 'should'.

And knowing how to do it the right way is what counts. Despite so many people seeking out the best way to build a strong core, lower belly fat is the most stubborn to shift. Why? The fat cells that gather around your lower abdomen are known as 'beta fat' cells, which are notoriously hard to change, according to Dr Luke James from Bupa UK.

How Long Does It Take To Lose Belly Fat?

But – question – can you really target specific areas for weight loss? While we can target weight loss in general through diet and lifestyle changes, it is unrealistic to think that we can target particular areas for fat loss, explains nutritionist Clarissa Lenherr.

Personal trainer Emily Ricketts agrees, sharing that no matter how hard you train your abdominal muscles, you can’t spot reduce belly fat. In fact, you can't spot reduce fat full stop, she adds. Weight loss is something that will occur through your body being in an energy deficit (consuming fewer calories than it's burning), and as such, you can't make that exclusive to just one area of you body.

Instead, they both recommend focusing on eating a well-balanced diet, moving regularly, investing in stress management and concentrating on sleep quality to set yourself up for all-round good health. Then, the weight loss will follow. But remember, weight loss is different for everyone, and needn't be the main focus of your fitness goals. In fact, none of us should feel pressured to change a single thing about ourselves if we're happy with what we see in the mirror.

How To Remove My Lower Belly Fat

Nevertheless, if losing lower belly fat is something you're keen to achieve – and you're exercising regularly and maintaining a balanced diet, but still failing to get rid of any lower stomach fat – here are some pointers from Dr James, Clarissa and Emily about where you might be going wrong.

From scrolling through social media to having a late-night coffee, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended seven to nine hours of sleep each night can affect weight loss, explains Dr Jame.

When we're lacking in sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don’t get enough sleep, our ghrelin levels (the hormone that makes us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop.

How To Lose An Inch Of Belly Fat In Four Weeks

This means that when we're awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off, he continues.

Listen up here. Only doing abdominal-focused workouts, like crunches, won't help, James emphasises Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it, he reckons. Try HIIT training (high intensity interval training) – he says it's a great way to burn fat and get your heart rate up, with squats, burpees and treadmill sprints all being examples of moves to try.

Emily agrees, saying that, in its simplest form, training abs alone, won't get you abs. Focus on the staple movements and progressively getting stronger at them over time. I'm talking about your planks, crunches, twists, holds and v-ups [lifting your arms and legs off the floor at the same time].

How To Lose Belly Fat In Seven Days

She also points out that compound movements such as squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Her final two cents on it? Moving your body in a way that feels good, and keeps you moving consistently. Hear, hear.

If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy coca cola and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder, Dr James says. He also explains that while whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too much, as they have high levels of natural sugars in them. Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label, he warns.

Unless you have a medical reason to, you should avoid completely cutting out food groups from your diet, the NHS advises, and that includes carbs, of which there are lots of healthy starchy types. However, Dr James is in favour of reducing your intake slightly, and swapping for healthier alternatives sometimes, like courgetti. It won’t be easy, but by dropping your overall carbohydrate intake (not eradicating carbs completely), you will have the best chance of tackling your belly fat, shares Dr James.

How To Get Rid Of Lower Belly Fat: Diet, Lifestyle, And More

However, Emily is hesitant about this. She explains that, while Dr James isn't wrong in saying that, nutritionally speaking, some foods aren't as nutritionally-dense, they won't ultimately affect weight loss if you're still maintaining a calorie deficit. I'm a big believer that you don't need to cut out foods or become consumed with 'good' and 'bad' labels when it comes to your nutrition, she shares.

When it comes to fat loss in its simplest form, the energy deficit you are creating is what will make that happen. It's not about demonising food groups or cutting out everything you love, it's about mastering moderation and balance and aiming to consume within that energy deficit to achieve slow and sustainable fat