Excess belly fat increases the likelihood of stroke, diabetes, heart disease, certain cancers and hypertension, according to the Mayo Clinic. Lower belly fat can be hard to lose. However, changing your diet and exercising more can help you get rid of that lower belly fat.
Diet
You must improve your diet to lose lower belly fat. Eating small, frequent meals can keep your metabolism high and prevent your body from storing fat. Often, people believe you must starve yourself to lose fat, but that encourages your body to stash every calorie you ingest in adipose tissue. The type of food you eat is just as important. Increase consumption of fruits, vegetables, low-fat dairy products and lean meats. Avoid high-sugar empty-calorie foods like donuts, sodas, candy and fancy coffees.
Cardiovascular Exercise
Spot exercises can help tone the abdominal muscles, but cardio exercise is needed to burn the fat covering the muscles. Activities like running, bicycling, dancing, brisk walking and swimming burn a lot of calories. The American Heart Association advocates at least 30 minutes of moderate to vigorous daily activity. According to Body Building For You, the best way to lose belly fat is to engage in a high-intensity cardio workout the first thing in the morning. When you alternate periods of high intensity with low intensity, you burn more fat than you would doing a longer, slow-paced workout.
Lower Ab Exercises
Certain ab exercises help tighten your lower abdomen. Pelvic tilts and pelvic lifts are two of the best. To do a pelvic tilt, lie on your back and bend your knees. Squeeze your abs and lift your pelvis up, hold for 10 seconds then release. Do 15 to 25 reps. To do a pelvic lift, lie on your back and bring your knees toward your chest. Use ab muscles and lift your buttocks off the floor and hold for 10 seconds then release. Do 15 to 25 reps.
Member Comments