Dealing with fat anywhere on your belly is tough, but lower abdominal fat can be especially troubling since it's hard to get rid of. Plus, any sort of fat on your belly can put you at an elevated risk for diabetes, heart disease, stroke and cancer, says Harvard Medical School. While you can't spot reduce to get rid of this fat, you can make lifestyle changes to shed excess fat from all over your body.
Step 1
Take part in cardiovascular exercise five days a week to raise your heart rate and burn calories. Examples include running, indoor cycling, riding a bike or taking an aerobics class. Do at least 30 minutes per session to burn fat off your entire body.
Step 2
Cut out unhealthy foods from your diet that are high in calories, fat or sugar. This includes fast foods, frozen dinners, processed foods such as chips, cookies and cakes and fatty red meats. Opt for healthier food choices, including chicken, fish, beans, whole grain bread and healthy fats, such as those found in avocados.
Step 3
Lift weights to build muscle. Work out all of the major muscle groups by doing bicep curls, push-ups, bench presses, lunges and squats. By performing strength-training exercises regularly, you increase your metabolism and encourage your body to burn more calories at a faster rate.
Step 4
Tone up your lower abdominal muscles to define your abs and ensure you have a flat stomach once you lose the fat. Use an exercise ball to do knee tucks, suggests the American Council on Exercise. Perform this exercise by putting your hands on the floor and your shins on the ball. Pull the ball forward with your legs. Your knees should move closer to your upper half. Hold for a few seconds while keeping your abdomen tight. Then, straighten your legs back out to the starting position. Repeat as many times as you can.
Step 5
Undergo liposuction to have your lower abdominal fat removed. While it shouldn't be your first option, liposuction can help those who have changed their diets and exercise regularly but still have a pooch on the lower tummy. During this procedure, a plastic surgery will anesthetize you, make an incision in your lower belly and use a tube to suck out the excess fat, according to Your Plastic Surgery Guide.
Things You'll Need
- Exercise ball
