That one last roll or two of lower belly fat that won’t seem to go away no matter what you do. So, in vain, you crank out set after set of leg raises and reverse crunches at the gym… you experiment with special “advanced” dieting techniques… you include additional “fat burning” supplements in your plan… and you search online hoping to stumble on some new, unique strategy that will help you get rid of that stubborn lower abdominal fat once and for all.
There are NO special techniques or strategies that will specifically allow you to target your lower belly fat.
As I’ve covered many times before, it’s impossible for you to “spot reduce” fat from specific areas of your body. The resistance-based exercises that you perform in the gym only train the muscles that are involved in the movement; they have NO effect on the fat stores in and around the area that you’re training. Bench presses do not burn fat off of your chest… bicep curls do not burn fat off of your biceps… and lower ab exercises do not burn fat from your lower abs.
Fat loss only occurs on a holistic, total-body scale as you maintain a net calorie deficit over time through proper nutrition and increased activity level.
And due to the way that our bodies are genetically programmed to store fat, guess where the very LAST area is where fat will be burned from? So, just because you have some excess fat remaining on your lower stomach doesn’t mean you’re doing something wrong or that there’s a specific fat burning technique you aren’t employing properly… all it means is that you haven’t lowered your overall body fat percentage far enough.
If your overall fat burning progress has plateaued, then you simply need to create a larger calorie deficit in order to stimulate ongoing fat loss. You can achieve this by either shaving 100-200 calories off of your daily intake, increasing your activity level with some additional cardio exercise, or some combination of both. As you continue to lean down further and further, eventually that lower abdominal fat will begin to melt away. One other side note I’d like to mention before closing this article out is to keep in mind that, for the vast majority of people (even those who are in great overall shape), having some degree of noticeable lower belly fat is perfectly normal. All those pictures you see online and in magazines of fitness models with ripped 8-packs year-round only represent an extreme minority of the population. Wanting to reduce your lower abdominal fat is obviously fine, but just keep in mind that being perfectly flat and ripped in this area does require you to be quite lean overall and to maintain that level of leanness on an ongoing basis.
Personally, I’m content remaining at a body fat percentage in the 10-12 range most of the time with visible, but certainly not “shredded” abdominals and a bit of extra lower ab fat. That’s just me though, and the degree of overall leanness you truly want to achieve and the amount of time and effort you’re willing to expend to get there is totally up to you and something you’ll have to decide for yourself. Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005. Many people wonder how to loose lower fat around your belly, without taking under consideration the fact that fat around your belly is most likely the source of an overall body problem and you cannot spot reduce.
The first thing you have to consider when thinking about how to loose lower abdominal fat is diet. The the next thing you should do relating to your diet is to eliminate saturated and trans fats, as is also incredibly harmful on your stomach.
Another great tip on how to shed lower stomach fat – that every of us be familiar with, but most people choose to ignore – would be to drink between 8 and 12 glasses of water daily.
There are certain exercises which can be better than others in relation to losing lower stomach fat. Start by resting on your back on an exercise mattress, then bend your keens and keep your feet on the floor at a distance of a shoulder width one from another. Combine all the above tips on how to drop lower fat around your belly into a personalized program. Try to consider what is best out of every instruction on how to shed lower belly fat, making your own program, but don’t forget which you need to combine diet with exercise in order for it to work.
Graeme Burke has been writing since 2001, covering subjects such as nutrition, biology, physiotherapy and fitness. In a world where every other person judges you by the way you look and present yourself, and in a world where everybody wants to stay confident by looking good and staying fit, I’m sure you’re in no way an exception. In this article here, we are going to discuss a few myths about, and a few ways of losing those few extra pounds around your belly. If you’re under an impression that spot-reduction, or ab-crunches are going to help you get a slim abdomen, or to lose that fat around it, you are definitely misguided.Ab-crunches do shape up your abdominal muscles, but they do not help burn all that fat around your belly.


If you are among the ones who think that staying hungry is going to make your body use up the fat around your belly for the energy, let me inform you that this is not going to happen. The topmost myths being discussed already let us move on to what you SHOULD do, to get those slim, shapely, sexy abs. In the myth section, where we asked you not to go for ab-crunches, what we suggest instead are a few cardio exercises, which help burn the fat.A few examples are jogging, swimming, walking, cycling, yoga etc. If you wish to lose the tough fat around your tummy, what you should never resort to, is drinking.
The ONLY way to get rid of that last bit of fat is by continuing with your fat loss program and focusing on lowering your overall body fat percentage.
It would require a very high level of time, effort and dedication to achieve a midsection of that caliber, assuming you have average genetics and are not “chemically enhanced” in any way. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible. Therefore, as a way to lose belly fat, you need to engage in a wholesome and complex weight loss program, which will involve multiple aspects of your body. If you have problems along with your lower abs, they definitely result from poor alimentation.
Shift from this sort of fats to monounsaturated fats, let’s consider only type of fats that will enable you to shape your lower stomach. Your body turns the carbohydrates that you eat into sugar and glucose, and uses them as causes of energy. It is better in the event you drink filtered water, that can help you remove the excess fluids that contribute to the previously discusses bloating problem.
In order to be able to get rid of lower fat around your belly, you have to be able to eat less, while at the same time keeping your blood glucose levels low. You cannot prefer starving over exercising, and no weight loss program is efficient through itself. The most important thing when embracing an appetite suppressant program is always to make sure that it complements your health style and that it does not turned into a burden, or else you will give up before reaching your goals, and you’ll get dispirited. The American College of Sports Medicine recommends exercising for 40 to 60 minutes, five days each week for effective weight loss and prevention of weight regain. Reduce your overall calorie intake by about 500 calories daily and reduce fat intake to less than 30 percent of your total calories. Staying fit and looking fit is something that we start desiring right since we start to understand how things work around us and around the world. If the fat keeps covering all those muscles, your ab-crunches are not going to give you any results. Skipping meals makes your body burn the muscles rather than the fat, which in turn only makes you lean, with a pot belly- and you end up looking even worse than you looked before! All these, when coupled with a few high-activity sports, like cricket, basketball etc result in conditioning your heart and burning the fat.
No matter you have issues with fat, your skin, urinary infection or any other problem- if you start drinking lots and lots of water, you’re going to do away with most of your health issues. For losing the toughest of body fats- the belly fat, what you need to do is to stay focused and motivated. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals. Trough specific exercises and a proper diet, one can market to that area of your system that you want to shape. A diet for lower abdominal fat should begin by individuals bloat resulted from the excess of sugar and sodium seen in your organism. Therefore, you can start seeing olives, nuts, vegetable oils, seeds and avocados as short answers to the question of how to loose lower fat around your belly.
Simple carbohydrates could be unhealthy, because they are quickly transformed into sugar, spiking your insulin levels and causing you to be feel hungry.
Burke holds a Master of Business Administration in physiotherapy and two undergraduate degrees in nutrition and sports therapy.


To reduce your lower belly fat, you have to burn fat throughout your body with cardiovascular exercise, as well as tone the muscles by doing specific targeted exercises. To execute, lie down with your back on the floor and your legs stretched out in front of you.
Avoid junk food and carbohydrates, and include proteins, green vegetables and fibrous fruits in your diet.
In case it is gravely unavoidable to drink, at least keep yourself away from sweet alcohols and beer.Alcohol also restricts your body from building muscles, as the liver has to overwork and use the energy to clean up the toxins you give it by boozing. If you start losing out your patience and confidence, you might never succeed in your endeavour.
While slimming down might leave your abs flabby, targeting your time and energy guarantees that you still will have toned stunning-looking abs.
When this happens, you are in a vicious circle, as belly fat increases the production of stress hormones (i.e. There are certain foods which may have the property to get rid of out fluid which will help prevent gas and constipation. Contrary, avoid meat, milk products, eggs, coconuts, cookies, fries the ones products that contain hydrogenated or partially hydrogenated oils. If you remove simple carbohydrates from your diet, you’re less likely to see overeating problems. Include a minumum of one healthy fat in all these meals, so that you will be capable of feel full and fight overeating. Once your pelvis comes to an end, hold still because position for a couple seconds, and after that gently lower your pelvis back on the floor. Warm up your muscles by walking at a medium pace for five minutes before beginning your workout.
Keep your back and legs straight and your arms by your sides, while raising your legs 6 inches off the ground. If you wish to lose your lower abdominal belly bulge, it is important that you remain hydrated. Proteins are tough to break down, as compared to carbohydrates, and thus your body burns more calories while breaking down proteins, thus burning the fat. What you need to realize is that fat burning is a slow process and needs time for visible results.Keep yourself motivated by clicking and comparing photos every 2 weeks, especially of your body from the side, measuring your waist every 2 weeks or so, etc. Good examples of foods that can reduce fluid retention are strawberries and blueberries, lemons and peaches, squash, cucumbers, tomatoes, green beans and asparagus.
Complex carbohydrates, on the other hand, have you feeling full and give you the energy you will need.
It also keeps you feeling fuller for longer, which can help prevent you from snacking on unhealthy food options. Include them with your daily diet, in turns, and they’ll help you flatten your lower abs and feel great.
So, add broccoli, eggplants, cereals, apples and pears as further possible solutions to the question how to loose lower belly fat.
The most important at first is always to do the exercises correctly, in lieu of to do lots of series. There is also a tiny exception on the above-mentioned rule, which could prove very wise in your battle with fat.
If you have problems with your lower abs, you should eat 3 meals and lots of healthy snacks (e.g.
While simple carbohydrates seen in foods such as cakes, candies and fudge should invariably be avoided, fruits like berries and grapefruits (that are also simple carbohydrates sources) will offer you a boost when you happen to be hungry, without adding lots of calories to your system. Protein aids in muscle recovery, which is important if you wish to reduce your lower abdominal bulge.



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