What is the easiest way to get rid of lower stomach fat?

WikiAnswers users share tips on getting rid of lower stomach fat:

The major cause of body fat accumulating around the abdomen or stomach area, and the major cause of insulin resistance, is refined processed carbohydrates. You can stop fat from accumulating around the abdomen by eliminating or strictly limiting refined processed carbohydrates (apart from the occasional treat). Replace these foods with nutritious 'fat burning' foods. If you are unsure what these food are, you will find a list of refined processed carbohydrates further down this page, listed under Sources and Related Links.

Replace refined processed carbohydrates with 'fat burning' foods and take advantage of the thermic effect of these foods to burn more body fat. Drinking plenty of fresh water daily helps your body to process these nutritious foods. If you are unsure what fat burning foods are, you will find a list, plus more information about the thermic effect of foods, further down this page, listed under Sources and Related Links.

In addition, you need regular cardio exercise to lose current body fat and to avoid body fat accumulating around the abdomen in the future. You cannot target lower stomach fat without those specific dietary changes plus cardio exercise.

Cardio exercise can be such things as brisk walking, jogging, trampolining, cross-country skiing, etc. Lower stomach fat is different from the rest of your abdominals, therefore sit-ups and ab workouts will definitely not solve the problem. Do cardio exercise in combination with the dietary changes mentioned earlier in this answer. At the bottom of this page, listed under Sources and Related Links, you will find three free cardio exercise plans (one easier cardio walking plan, one harder cardio walking plan, and one running plan) to show you how to do it correctly for fat burning.

Try to avoid emotional eating and weight gain. Reduce stress and get plenty of sleep; both factors are related to emotional eating. You might wish to try some specific abdominal exercises associated with breath control mechanisms. Yoga (Hatha yoga - Asanas) is the ideal. Vajrasana with bending to the front should also help. To do that you need to kneel down, sit on your knees, touch your thumb with the index finger while leaving other three fingers straight on both hands, keep this in the sides of the pelvic border and bend forward as much as you can. If you wish to try this, it is recommended that you do so under the guidance of a person who is familiar with Yogasanas.

Cardio dancing in addition to the above mentioned dietary changes is a good way to lose body fat. It also tones your legs. If you cannot join a program you can get videos. Perhaps Mixed Martial Arts are an alternative for men who do not wish to get into dancing. Although dancing is safer, women also may wish to venture into Mixed Martial Arts for the health benefits and self-protective benefits. Make sure your posture is good. Posture is important because you use many core muscles to hold yourself up with good posture. In addition, back muscles are often overlooked. The back helps you hold yourself up from behind. You may wish to talk to a fitness expert to find out proper ways to do back muscle exercises.

In addition to strictly limiting refined processed carbohydrates and cardio exercise (and weight training if able), you need consistency. People mistakenly assume that if they do 100 crunches a day, it will burn it off stomach fat. You will not be able to burn off stomach fat if you do not do cardio exercise, restrict refined processed carbohydrates (replace them with fat burning foods), and keep it up on a regular basis. It may take several weeks to begin seeing results. Belly fat seems to burn off slower than body fat elsewhere. Be patient. You may not get a flat stomach overnight, but you will feel healthier and look better with every passing week.

Do not get discouraged if it does not work right away. In time, you will look great. In addition to cardio exercise, weight training can help. Muscle burns calories. Start eating smaller meals more often and drink more water. 4 to 6 very small meals per day that include fat burning foods keep hunger away and help to to control food cravings. Replace refined processed carbohydrates with fat burning foods.

Doing cardio 4-5 times a week with combination the of weight training 2-3 times a week is a great way to burn body fat. In addition, watch your calorie and refined processed carbohydrate intake. Doing pilates helps sculpt muscles. If you are not seeing results increase your cardio exercise. Give yourself time to see results. You may wish to buy a pedometer (to measure how far you walk per day). Try to do 10,000 steps a day; this is a minimum (you need to be in good shape). The key is to be active.

It is also important to drink enough water to get rid of the toxins and harmful materials in your body, to be hydrated, and to enable fat burning foods to work for you. For an average person, drink 8-10 8 oz. glasses per day. If you are an athlete or if you live in a dry area, you might need to drink more. In case you have heart or kidney disease, you need to check with your doctor regarding your water intake.

Contrary to popular belief, doing ab exercises does not target the fat around your mid-section. For best results, you must do aerobic cardio activity and make the dietary changes mention earlier in the answers to lose body fat that has accumulated around your abdomen. Doing ab exercises will define stomach muscles but you must first burn the fat that is hiding them.

A way to remove that last bit of fat is kickboxing, mixed martial arts, or grappling. HOWEVER, be careful because they are dangerous full contact sports and injuries are frequent. Raising the legs above the waistline is a necessary method for offensive and defensive kickboxing. Grappling may be a good calorie consuming activity and another may be rock climbing. In order to lose that last bit of fat you might also try Muay Thai or Kickboxing, which will add that cardio component.

As stated, use a combination of cardio exercise and a diet low in refined processed carbohydrates. Also, use low/no sugar foods. Do not use artificial sweeteners. Drink your coffee/tea black. Get adequate protein to repair your muscles if weight training. Protein as well as fiber will help you to feel full. Cardio can range from walking, which is sustainable long term to reap the benefits, or jogging, biking or running. Eat enough to accommodate your activity level and pick healthy foods. A healthy body will do more exercise, burn more calories, and increase muscle mass, which, in turn, will burn more calories. On average, keep a calorie deficit going. There are many healthy choices. You'll feel so much better. It's worth spending a little extra on better food, real foods/organic and vitamins/supplements to round out the diet. In many ways it's better that this area takes time. You need to stick to healthy habits for a life time. If those habits stick, you have win/win.

Burn more body fat by moving your body in a cardio way. Go jogging, biking, brisk walking, until you're starting to feel exhausted, take a break, perhaps one or two minutes, then repeat. Do that every second day, not every day (that would be over-training). More than two days break will cost you success (though two times per week is better than nothing). You should get your first results after one or two months if you keep it up. If very active you may like such things as inline skating, swimming, rock climbing, weight lifting, kickboxing, and kayaking. Regarding belly fat reducing diets, do not embrace the avocado, there is no benefit from the all guacamole diet.

Cardio exercise and activities help to burn fat and weight training adds more tone. Sit-ups do not target belly fat. A combination of cardio exercise, muscle building workouts, restricting refined processed carbohydrates, replacing them with fat burning foods, is the only way to really lose belly fat. Diets alone do not work because once you stop the weight will return. What does work is turning a diet into your regular eating habits.

In summary, you need to eliminate or restrict refined processed carbohydrates (apart from the occasional treat). Our bodies were not designed to eat refined carbohydrates. Refined carbohydrates are a major cause of body fat accumulating around the abdomen and stomach, heart disease, type 2 diabetes, hypertension, and other diet related diseases. Our ancestors did not have refined carbohydrates in their diet. Our ancestors were fitter and leaner. Replace those foods with more fat burning foods and take full advantage of the thermic effect of fat burning foods. In addition to these dietary changes, add cardio exercise. If you wish to go further, add weight training.

So, for the free lists and plans to show you how to do it or to advance you further:


see the page links, further down this page, listed under Sources and Related Links.