And on the 7th day while God was resting, the devil created lower belly fat. It looked good to his eyes and he was quite pleased with himself. “Now let’s watch them try to get rid of that” he said and then disappeared in a puff of smoke. Now this is exactly how I imagine it went because what other explanation is there for that lower belly fat that has refused to bulge despite everything you’ve done?
Getting rid of that lower belly fat is a common weight loss goal for a number of people. Abdominal fat in general is the ghetto. Not only is it harmful to the eyes, it is harmful to health. Research has linked it belly fat to type 2 diabetes and heart disease. Excess belly fat in general can increase ones risk of breast cancer, colon cancer, high blood pressure, Alzheimer’s, and stroke.
What Causes Lower Belly Fat?
Lower Belly Fat can be caused by a number of reasons such as;
Overconsumption of food high in sugar and carbs can lead to weight gain and slow metabolism interfering with the body’s ability to burn fat.
Consumption of alcohol has been proven as one of the major causes of belly weight gain in men even though study is inconsistent in women. Excess alcohol can also cause liver diseases.
Lack of Exercise
Most times weight gain is not as complex as rocket science. If you eat more calories than you burn off, you’ll put on weight. Not exercising regularly means you’re not expending as much energy as you should and this could translate to an increase in weight in the belly and all over the body in general.
Genetics, smoking, and poor sleep have also been linked to excess weight gain in the abdomen.
How to Get Rid of Lower Belly Fat
Improve Your Diet
Weight loss in general is 80% nutrition and 20% exercise. All the exercise in the world won’t do squat if you’re not watching your food intake. Foods with high sugar content should be avoided if the goal is to lose belly weight. This is because sugar is harmful to metabolism. The liver converts excess sugar to fat and this leads to fat build up around the liver and abdomen. Eliminate sugary beverages and watch that belly fat start to go.
Foods that are high in carbohydrates should also be avoided. Cutting out carbs in your diet will also lead to loss of appetite which is what’s important in the long run if you’re trying to lose belly fat. Low carb diets also lead to reduction in water weight and I promise you that nothing compares to the instant gratification you feel when you see a difference in a day or two. Reducing carbs to just 50g a day plunges the body into Ketosis. This simply means your body turn to fat burning as it’s main fuel for energy.
Also, eating more protein can be major key if you’re looking to eliminate those extra pounds of flesh in the lower abdomen. Not only do proteins help to lose weight, they help to avoid gaining back weight. Eating fibre-rich foods can help to make you feel fuller and eat less as a result. Soluble fibres like vegetable, oats and legumes especially help to eliminate lower abdominal fat.
While it is rather impossible to “spot treat”, exercising regularly will help to lose body fat generally and also stomach fat. People who do High-intensity Interval Training lose as much weight as people who do cardio. However, exercise for weight loss is most effective when high intensity training is combined with cardio and weights and resistance training. Being consistent with exercise and not being sedentary will go a long way in getting rid of lower belly fat. This is the particular exercise routine I follow and it has tremendously impacted my waistline.
Other lifestyle changes that help with lower belly fat reduction include quitting smoking, reducing stress, getting more sleep and reducing alcohol consumption.