Your lower belly pooch isn't only annoying and unsightly -- it could also be dangerous to your health. Belly fat is known to cause insulin resistance, which increases your risk of developing type 2 diabetes. Eliminate your lower belly fat at home with a combination of diet and exercise modifications so you can improve your overall health and wear your favorite clothes with confidence. Talk to your doctor before changing your current eating and fitness regimen.
Step 1
Reduce the calories you consume on a daily basis to lose weight all over the body; there is no way to spot reduce fat only in the lower stomach. Whenever you consume fewer calories than you burn on a regular basis, you create a calorie deficit in the body, and you lose weight.
Step 2
Exercise to get your heart pumping approximately 150 minutes per week. Try cardio exercises such as running, biking or swimming to elevate your heart rate and burn the most calories. The more calories you burn, the larger calorie deficit you create, which helps you lose more weight.
Step 3
Eat a variety of lean protein, whole grains and fresh fruits and vegetables for every meal, and eat sweet treats and salty snacks only occasionally. Consume mostly nutritious food sources to help you feel full on fewer calories and make you less tempted to overeat.
Step 4
Replace the saturated fat and trans fat in your diet with sources of monounsaturated and polyunsaturated fat. Substitute foods like red meat, dairy, fried foods and store-bought baked goods with avocado, nuts, chickpeas, beans and tofu.
Step 5
Supplement your cardio routine with strength-training exercises, like crunches, twice a week. to do a crunch, lie down on your back on a n exercise mat with your feet flat on the mat and your knees bent. Cross your arms in front of your chest and place one hand on each shoulder as you engage your abs to lift your head and shoulders up off the ground.
Step 6
Vary your strength-training routine with a Pilates exercise that targets the lower abdominal muscles. Lie on an exercise mat with your feet flat on the floor. Place both palms on the mat with your arms at your sides. Breathe out as you lift your head and shoulders off the mat, and lift your legs so they make a 45-degree angle with the floor. Keep your knees and elbows straight, and pump your arms up and down as you breathe in for five pumps and out for five.
Tips and Warnings
- Crunches alone won't eliminate belly fat, but the combination of cardio and strength training burns fat and builds muscle simultaneously. Repeat the Pilates exercise for 10 full breaths.
Things You'll Need
- Exercise mat
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