Many people struggle with lower abdomen fat . Getting rid of stubborn fat on a lower belly is a common weight loss goal for men and women alike.
Lower belly fat is hard to get rid of. In fact, the difficulty in losing lower belly fat can vary depending on your body type. Certain body fats retain fat around the lower abdomen longer than any other part of the body.
Reducing lower abdomen fat is really a challenge to face, and the worst part is that no matter how many exercises you do, you cannot detect any reduction. This can be extremely annoying for people who have lost weight in other parts of the body, but still struggle with exercises to get rid of lower belly fat .
However, getting rid of lower abdomen fat is not impossible or hopeless.
How to get rid of lower abdomen fat with diet
Eating healthy and adopting a good exercise program helps you get rid of lower stomach fat and keep it that way. You can also wear a slimming belt to speed up the fat burning process.
But, we have put together the best tricks to lose lower abdomen fat for you. Whether you’re a woman looking to get rid of female lower abdominal fat or a man looking to lose male lower abdominal fat, we’ve got you covered with the best ways to change belly fat. Stay with us until the end if you want to know how to get rid of lower belly fat .
You may also read this article: How to get marked abs in simple routine
What to eat and avoid to get rid of lower belly fat
Some people want to lose a flabby lower abdomen without exercise and only with diet. And to some extent, you can control lower belly fat by just controlling your diet. These tips to lose belly fat will definitely help you achieve your goals:
avoid sugar
Avoiding sugar is one of the most difficult ways to lose weight because sugar addiction is a real thing and it can be very difficult for people to cut back on sugar. But at the same time, saying no to sugar is also the fastest way to get rid of belly fat.
It is important to keep track of the types of sugars you are eating. Ingredients like high fructose corn syrup (HFCS) contribute to increasing the waistline. Fructose is something to be aware of if you want to lose weight.
Also, if you consume energy drinks like Gatorade, you are also consuming HFCS. These hidden sugars not only increase your waistline, but also contribute to type 2 diabetes.
Sugar and refined carbohydrates increase insulin levels in the body, signaling the body to store fat.
Eat the right kind of fats
Contrary to popular belief, fats are not fattening or fattening. What makes you fat is consuming junk food and not exercising regularly.
The type of fats you should consume are unsaturated fats, such as nuts, fish, olive oil, walnut oil, seed oil, and avocado. Especially for men who do exercises to lose lower abdominal fat , fish oil is extremely useful, because a sufficient amount of fish oil increases testosterone levels. Ultimately this helps you lose weight and build more muscle.
Limit your alcohol intake
Consuming alcohol from time to time is fine but if you want to get rid of lower belly fat then you should forget about consuming sweet alcohol and beer on a daily basis.
Drinking beer every day can alter the shape of your body and make it look like a pear and alcohol, on the other hand, stresses the liver which, in turn, has to work too hard to detoxify the body by getting rid of toxins. This can get in the way of your goal of losing lower abdominal fat .
If you want to know how to lose belly fat fast, then you have to say goodbye to beer and alcohol.
Instead of drinking alcohol, drink green tea or water with squeezed lemon. Or you can say goodbye to your dream of having a flat stomach.
Increase your protein to get rid of lower abdomen fat
If you are exercising, but only losing weight, not belly fat, then you need to incorporate protein into your diet. Protein can boost metabolism by 80 to 100 calories per day and reduce cravings by 60 percent. If your goal is to have a flat stomach, adding protein to your diet could be one of the most effective changes you can make to your diet.
Especially, in the case of women who want to try belly fat exercises for women, protein consumption can prove to be very fruitful as it can significantly reduce your chances of gaining belly fat.
Protein-rich foods include legumes, meat, whole eggs, fish, nuts, and dairy products. If you are having trouble getting rid of lower belly flab even with protein intake, you can also try adding protein supplements to your diet.
Protein can boost metabolism by 80 to 100 calories per day and reduce cravings by 60 percent.
Eat foods rich in fiber
Fiber is important for weight loss depending on the type of fiber you eat. The type of fiber you need to lose weight should be soluble and viscous. Soluble and viscous fiber forms a thick gel by binding water that settles in the intestine.
Ultimately, the gel slows the digestion of food and the absorption of nutrients in the intestine by slowing the movement of food through the digestive system. This leaves you feeling full for longer and reduces cravings and appetite.
For best results, combine your lower abdominal fat workout with vegetables, fruits, whole grain oats, and legumes. You can also take fiber supplements, but it is important to consult a doctor beforehand.
Keep hydrated
If you want your lower abdominal exercise to work, then you need to drink plenty of water. If you drink water before meals, you can speed up your weight loss faster than dieting alone.
So one of the first steps in getting rid of a flabby stomach is to drink plenty of water. Even if you increase your water intake to one liter per day, you will see a noticeable improvement without having to change your diet.
500 ml of water before three meals (1.5 liters) every day causes an increase in energy expenditure of 30%.
Eat less carbs
If you’re struggling to lose weight to get rid of lower stomach fat , you should also eat fewer carbs. This shouldn’t be much of a concern for you if you’re following the other dietary adjustment suggestions.
Do not eliminate carbohydrates from your diet completely, since many vegetables and fruits that we eat contain carbohydrates. If you want to know how to get rid of belly fat fast, you can also try the Keto diet. This diet is not a sustainable diet, but it can help jump-start your lower belly fat loss journey .
Combine a low carb diet with all the foods you need to eat and reduce that stubborn lower belly fat in a matter of weeks.
Track your calories
If you really want to lose lower belly fat , then one thing you should do along with taking care of your diet is to keep track of your food intake. If you don’t follow through, you could end up overeating or undereating, both of which are not ideal situations.
You don’t need to track your food intake every day. By regularly monitoring for a few days, you can get a rough estimate of the areas you should pay more attention to.
Additionally, you can use a calorie calculator, apps, and online tools to keep track of your daily calorie intake.
