A fat belly leads to health complications, and it can also have an adverse effect on your self-esteem. Regardless of where your belly fat is -- at the bottom, top, middle or all three areas -- the best way to lose it is through lifestyle adjustments. This takes time, discipline and the willingness to eat better and exercise.
Spot Reduction Myth
Fat at the bottom of the belly cannot be whittled away by doing an ab exercise over and over again. This would be the myth known as spot reduction. To lose your lower belly fat, you have to lose fat throughout your entire body.
Calories Consumed
Excessive intake of calories and inactivity are two common causes of weight gain in the belly. To help rid your lower stomach of fat, you need to cut back on your calories. A reduction of 500 to 1,000 calories daily will promote 1 to 2 lbs. of weight loss a week through your entire body. To get a starting point, track your intake for three days, add the totals together and divide by three. Choose foods that have a high nutrient profile like fruits, vegetables, beans, whole grains and lean meats.
Calories From Beverages
All calories matter when it comes to losing belly fat. If you continue to drink large quantities of fruit punch, dessert coffees, soda pop, sweetened tea and alcohol, you will not be able to slim down your midsection. Your best option is to stick with calorie-free beverages like water, unsweetened tea and diet drinks. Water is good at filling you up when you consume it before your meals. This will make you less likely to overeat.
Running
Running is a form of cardiovascular exercise that burns calories, and as an added bonus, it causes you to contract your abs to generate force. This is the case, especially, when you pick up the pace. If you do not like the impact caused from running, any form of cardio will help you lose your lower belly fat, provided you do it long enough. You'll need to get 60 to 90 minutes of cardio five days a week to lose weight.
Gaining Muscle
Although you may not have your sights set on lifting weights to lose your lower belly fat, you may want to rethink this. When you gain muscle, you boost your resting metabolic rate. With a faster resting metabolism, your body burns more overall calories and you lose weight more efficiently. Your goal is to perform exercises that target all your major muscle groups like pushups, shoulder presses, back rows, triceps dips, biceps curls and lunges. By doing as many of these exercises as possible on a stability ball, you will be forced to work your abs as well.
Abdominal Training
Abdominal training is still part of the equation when it comes to reducing your lower belly fat. By doing ab exercises, you will tighten your midsection and give it a leaner look. Instead of just hitting the lower abs with leg raises, focus on working your whole abdominal area. Include exercises like bicycle crunches, Russian twists, side bends and double crunches.
References
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth; Jessica Matthews; Sept. 2, 2009
- "Time" magazine: Debunking 10 Myths About Dieting; Dr. Nancy Snyderman; May 6, 2009
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- University of Michigan Health System: Beginning Strength Training; August 2008
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