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HOW TO LOSE LOWER BELLY FAT THE HEALTHY WAY

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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.

消脂運動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.

消脂運動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.

消脂運動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 linkedTrusted 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.