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How to Lose a Lower-Belly Pooch

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Lose a Lower-Belly Pooch
Cardio exercise causes you to burn calories to help you lose a lower belly pooch. Photo Credit PeJo29/iStock/Getty Images

Over time, a lack of physical activity or eating a poor diet can lead to excess body fat. It can be especially frustrating when this fat shows up on your lower stomach. While there is no such thing as spot-reduction weight loss, you can lose a lower belly pooch by committing to a healthier diet and daily activity.

Step 1

How to Lose a Lower-Belly Pooch
Eat smaller meals more often during the day. Photo Credit Viktor Fischer/iStock/Getty Images

Eat smaller meals more often during the day. The American Council on Exercise recommends reducing your portion sizes by 10 to 15 percent if you're trying to lose weight. Rather than rushing through your meals, eat slowly and enjoy each bite; you'll be more aware of your body's signs that you're full, and you'll be less likely to eat more than you need.

Step 2

How to Lose a Lower-Belly Pooch
Choose more fruits, vegetables, lean protein, whole grains and dairy products. Photo Credit Jacek Chabraszewski/iStock/Getty Images

Focus on low-fat and non-fat foods. Choose more fruits, vegetables, lean protein, whole grains and dairy products. Eat a variety within each food group. Avoid greasy, salty and high-fat foods like fast food, chips, pizza, fried foods and cookies.

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Step 3

How to Lose a Lower-Belly Pooch
Limit yourself to less than three drinks a week. Photo Credit webphotographeer/iStock/Getty Images

Drink alcohol beverages in moderation. Although some alcoholic drinks don’t have many calories, they do have sugar and carbohydrates, and they offer nothing in the way of nutrients that fill you up. Try to cut the amount you drink in half or limit yourself to less than three drinks a week.

Step 1

How to Lose a Lower-Belly Pooch
Build lean muscles and improve your metabolism with a weight training program. Photo Credit Chris Bernard/iStock/Getty Images

Build lean muscles and improve your metabolism with a weight training program. Train each major muscle group in your body at least twice a week with eight to 12 repetitions for eight to 10 different exercises. Rest each muscle group for 48 hours in between each workout.

Step 2

How to Lose a Lower-Belly Pooch
Target your lower belly with abdominal exercises at least three times a week. Photo Credit Arne Trautmann/iStock/Getty Images

Target your lower belly with abdominal exercises at least three times a week. ShapeFit suggests performing hanging leg raises, exercise ball crunches and seated leg pull-ins. To perform an exercise ball crunch, sit on an exercise ball with your feet flat on the floor and slowly lay down until your back is on the top of the ball. Place your hands behind your head, use your stomach muscles to lift yourself up into a sitting position and slowly lay back down until you’re in the starting position again. Repeat as many times as you can.

Step 3

How to Lose a Lower-Belly Pooch
Intense cardio causes you to work very fast and can only be maintained for short periods of time, such as 20 to 30 minutes. Photo Credit Polka Dot Images/Polka Dot/Getty Images

Perform a combination of moderate and intense cardio exercise five to seven days per week. Moderately paced cardio exercise is done at a steady but challenging pace, such as jogging or going for a bike ride and can be performed for 30 to 60 minutes per session. Intense cardio causes you to work very fast and can only be maintained for short periods of time, such as 20 to 30 minutes. For example, performing sprinting or jump rope intervals.

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  • Gain 1 pound per week
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References

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