Diet and exercise help you lose weight, but the specific types of food you eat and the physical activities you engage in play a major role in determining where the fat comes off. If you're having trouble getting rid of fat on the lower stomach, there are ways to remedy this issue. With the right knowledge, you can focus your efforts specifically on the abdominal region, taking off the pounds fast.
Exercise
The more you exercise, the more calories your body burns. Unfortunately, those calories don't always burn off where you want them to. Lower stomach fat is mostly composed of visceral fat, located deep under the skin and around your internal organs. Cardiovascular exercises burn off visceral fat, whereas weightlifting and resistance-training burn different types of fat. Cardio exercises like running, jogging, swimming, cycling and rowing will burn off lower stomach fat better than other types of exercise.
Diet
Protein-rich diets are sometimes used to provide energy for strength training, or to shed water weight. Too much protein inhibits visceral fat loss; you only need one or two servings daily when trying to get rid of lower stomach fat. Eat complex carbohydrates, like whole grains and vegetables. Consume only low-fat protein, like fish or tofu, and enjoy protein in moderation. Moderate wine consumption provides healthy antioxidants, but more than a couple of drinks each week impedes stomach fat loss. Alcohol causes your body to store more visceral fat, even if the alcoholic beverage itself is low-cal.
Lifestyle
Bad habits stifle abdominal weight loss. If you can't get rid of stomach fat, try to get more sleep each night. Your metabolism slows down and your body burns less fat if you're not well-rested. Smoking also impedes weight loss, as limited lung function reduces the calorie-burning effectiveness of cardiovascular workouts. Complete smoking recovery takes years or even decades, but you'll notice increased lung function just 24 hours after quitting.
Surgery
In some instances, the fat still doesn't burn off. Glandular issues and other medical conditions can limit a person's ability to burn visceral fat around the stomach, hips and buttocks. If your weight loss efforts still aren't getting results, talk to your doctor about surgical options. Surgery should be a last resort, as most weight-loss surgery isn't as healthy as natural weight loss. For example, liposuction reduces a person's risk for heart disease, but the risk reduction isn't as pronounced as with weight loss resulting from a natural diet and exercise.
References
- "Nutrition for Sport and Exercise"; Marie Dunford, et al.; 2007
- "Physical Fitness and Wellness: Changing the Way Your Look, Feel, and Perform"; Jerrold S. Greenberg, et al.; 2004
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Big Fat Lies: The Truth About Your Weight and Your Health"; Glenn Alan Gaesser; 2002
- "Lifetime Physical Fitness and Wellness: A Personalized Program"; Werner W. K. Hoeger; 2006
- "Lipsuction: Principles and Practice"; Melvin A. Shiffman; 2006
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