How to Lose Lower Belly Fat the Healthy Way

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. 消脂運動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. 消脂運動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. 消脂運動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

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

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How to get rid of lower belly fat with exercise HIIT 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.