How to Lose Lower Belly Fat

 How to Lose Lower Belly Fat Effectively

measuring belly fat

Changing your diet and consistent exercising are the first steps. I don't mean to sound cliche, but if your serious about knowing how to lose lower belly fat, then that is the way. Change the way you drink, eat, and exercising regularly helps to burn fat within those troubled areas.  

Knowing how to lose lower belly fat could start by eliminating sugary drinks from your life because they increase belly fat and fiber reduces it, but the most important is a commitment to moderate intensive exercise which first eliminates visceral fat then your subcutaneous fat (Germany)

Excess visceral fat causes type 2 diabetes and heart disease. Sugary drinks and poor nutrition lead to this excess caused by the inflammation of cytokines. Good nutrition rich in potassium (eliminates excess water in your lower belly) decreases fat in your stomach along with foods rich in omega - 3 fatty acids and monounsaturated fats. 

Liposuction gets rid of subcutaneous fat and not the visceral fat, only diet and exercise can do it (Wayne Carman)

Subcutaneous fat is the fat your able to touch around your stomach and other parts of your body like your arms, and a sign you have visceral fat. A sign your headed for early death because it is very dangerous for fat to be stored in your stomach. 90% of the body fat is subcutaneous with the last 10% percent visceral (Publishing). Intramuscular fat resides within the skeletal muscles and is sometimes associated with visceral fat or recognized as a third type of fat altogether. 

Soluble Fiber Burns Fat

fiber snack

Eat foods high in soluble fiber like avocados, brussels sprouts, flax seeds, blackberries, or legumes because they help you feel full by going down your digestive tract slowly, and at the same time burns fat (Franziska Spritzler, RD, CDE).

Avoid Eating Late 

Eating late is not an effective way to lose weight because research studies revealed less fat storage happens when you are committed to your natural circadian rhythms, our bodies process food and clear glucose from the blood better by eating earlier (Shapley). Clearing glucose from the blood is important because it can lead to prediabetes and diabetes when levels are high. Many people who are obese end up having diabetes leading to premature death. 

Get a Baseline A1C Test

The CDC recommends people under 45 and overweight to get a baseline A1C test which tests for diabetes and prediabetes by measuring the percentage of red blood cells with sugar coated hemoglobin - a protein in the red blood cells that sugar attaches too when it enters the bloodstream (Centers for Disease Control and Prevention)

Get a Good Nights Rest

Multiple studies revealed lack of sleep leads to weight gain, with one of the studies highlighting just two weeks of 4 hrs or less of sleep led to the participants increasing 9% of subcutaneous belly fat and 11% of abdominal visceral fat (Rise Science Editorial Team). Consistently having good sleep will help keep the weight down in your abdominal area along with other health benefits such as improved memory, regulating your hormones, repairs muscles, and burns fat. 

How to lose belly fat? Change your diet of sugary and unhealthy drinks to a healthier one. Eliminate fast food and change into foods high in soluble fiber, potassium, omega - 3 fatty acids, monounsaturated fats, among other healthier options. Get a good nights sleep to manage your weight and avoid eating late at night. These steps will effectively help people lose deadly weight and get your life back to a healthier track.

Works Cited 

Franziska Spritzler, RD, CDE. “20 Effective Tips to Lose Belly Fat (Backed by Science).” Healthline, Healthline Media, 12 July 2018,

Shapley, Haley. “5 Ways to Lose Belly Fat, according to Experts.” Forbes Health, 22 July 2022, Accessed 16 Jan. 2023.

Centers for Disease Control and Prevention. “All about Your A1C.” Centers for Disease Control and Prevention, 2018,

Germany, Judy. “Losing Belly Fat.”,

Publishing, Harvard Health. “Taking Aim at Belly Fat.” Harvard Health, 12 Apr. 2021,

Rise Science Editorial Team. “How to Lose Belly Fat Overnight? Low Sleep Debt Can Help.”, 20 May 2022, Accessed 17 Jan. 2023.

Wayne Carman, M. D.“Ten Common Misconceptions about Liposuction.” American Society of Plastic Surgeons, 30 Jan. 2018, Accessed 17 Jan. 2023.


Popular Posts