How To Get Rid Of Lower Body Fat

Struggling with lower stomach fat? You're not alone. Search for 'how to lose lower belly fatty' is upward 40% on Google, meaning many are on the hunt for a sensible yet constructive way to tone their tum.

Having a potent core is essential for pretty much everything – posture, day-to-24-hour interval activities, and injury prevention. While some fitness motivation may be aesthetic, making sure you're working out to build a strong, happy, injury-free body for life is important, too.

Fun fact: information technology turns out there'southward a reason lower stomach fat is the almost stubborn to shift. The fatty cells that assemble around your lower abdomen are known equally 'beta fat' cells, which are notoriously hard to change, according to Dr Luke James from Bupa UK.

But – question – can y'all really target specific areas for weight loss? "While nosotros can target weight loss in full general through nutrition and lifestyle changes, it is unrealistic to call up that we tin target particular areas for fat loss," explains nutritionist Clarissa Lenherr.

Personal trainer Emily Ricketts agrees, sharing that no matter how hard you train your abdominal muscles, yous can't spot reduce belly fat. "In fact, you can't spot reduce fat full stop," she adds. "Weight loss is something that will occur through your trunk being in an energy deficit (consuming fewer calories than it's burning), and as such, you tin can't make that exclusive to just one expanse of you trunk."

They both recommend focusing on eating a well-balanced diet, moving regularly, investing in stress direction and concentrating on sleep quality to set yourself upwards for all-round skillful wellness. Then, the weight loss will follow.

But what to do if you're exercising regularly and maintaining a balanced nutrition, merely still failing to go rid of any lower breadbasket fatty? We got some pointers from Dr James, Clarissa and Emily. They've got some interesting professional opinions about how to reduce your lower tummy fat, plus some explanations as to where yous might be going wrong.

ane. You're not getting enough slumber

From scrolling through social media to having a late-nighttime java, there are plenty of means we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next twenty-four hour period, not getting the recommended seven to nine hours of sleep each night can impact weight loss, explains Dr Luke.

"When nosotros're lacking in slumber, our body's hormones get thrown off balance which can impact our hunger levels the adjacent day. We all have two hormones that affect our appetite: ghrelin and leptin. When we don't get enough sleep, our ghrelin levels (the hormone that makes united states feel hungry) rise, and our leptin levels (the hormone that makes united states feel full) drop. This means that when we're awake, we tend to swallow more but feel less satisfied. Try going to bed a piffling earlier than usual to avoid this imbalance and call up to remove any distractions that might forbid you lot from nodding off," he continues.

2. You're doing the wrong type of workout

Listen up here. "Simply doing abdominal-focused workouts, similar crunches, won't assist," Luke emphasises Belly fat is simply where your body stores free energy, so y'all need to take a whole-body approach to tackle it, he reckons. Attempt HIIT training (high intensity interval training) – he says it's "a neat style to fire fat and get your heart rate upward", with squats, burpees and treadmill sprints all being examples of moves to try.

Emily agrees, saying that, in its simplest grade, preparation abs lonely, won't get you abs. "Focus on the staple movements and progressively getting stronger at them over time. I'thou talking virtually your planks, crunches, twists, holds and v-ups."

She also points out that compound movements such equally squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Her final two cents on it? "Moving your body in a style that feels good, and keeps you moving consistently." Hear, hear.

3. Yous're consuming besides much carbohydrate

"If your diet consists of lots of sports drinks, sugar-sweetened drinks similar fizzy coca cola and flavoured waters, or sugary foods like chocolate and cakes, it will brand losing weight harder," Dr Luke reckons. He besides explains that while whole fruits and vegetables are undoubtedly good for you, they tin can likewise sometimes cause weight gain if you eat too much, as they have loftier levels of natural sugars in them. "Depression-fat food options might have high amounts of added sugar in there likewise, and so make certain to check the food label", he warns.

Plus, cutting back on the amount of simple carbohydrates you consume, similar pasta and bread, and substituting for healthier alternatives, like courgetti, could help with weight loss. "It won't be piece of cake, but by dropping your overall carbohydrate intake (non eradicating carbs completely), you volition take the best gamble of tackling your belly fat," shares Dr Luke.

However, Emily has a slightly different take on this 1. She explains that, while Dr Luke isn't wrong in saying that, nutritionally speaking, the above foods aren't as nutritionally-dense, they won't ultimately bear on weight loss if you're still maintaining a calorie deficit. "I'thousand a big believer that yous don't need to cut out foods or go consumed with 'adept' and 'bad' labels when it comes to your diet," she shares.

"When it comes to fat loss in its simplest grade, the energy deficit you are creating is what volition make that happen. Information technology's not well-nigh demonising food groups or cutting out everything you love, it'southward about mastering moderation and balance and aiming to swallow within that energy deficit to achieve deadening and sustainable fat loss."

See, you don't have to cut out the foods y'all love. Information technology's all nigh moderation.

four. You're not eating enough protein

Poly peptide is great for fat loss, according to Dr Luke. "Information technology helps build and preserve lean muscle tissue and can increase the amount of calories yous burn. Information technology's also a peachy source of energy that helps y'all feel fuller for longer, so yous're less tempted to snack."

Good sources include:

chicken breast
turkey
tuna
eggs
Greek yoghurt
milk
tofu
chickpeas.

Call up, though: practice opt for the lean sources of protein where possible, as some can be deceptively loftier in saturated fat, he advises. Demand some inspiration for low carb, high protein meals? Look no farther.

woman sitting crosslegged on a yoga mat wearing a fitness tracker, holding a protein shake with weights in front of her

Derick Mckinney

5. You're feeling stressed or anxious

Feeling stressed can wreak havoc on your trunk, co-ordinate to Dr Luke. "Information technology can crusade our body to produce the steroid hormone cortisol, which can make you require sugary foods that provide instant energy and pleasance. Short-term bursts of cortisol are necessary to help u.s.a. cope with immediate danger, merely our trunk will likewise release this hormone if we're feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it tin increment the amount of fatty you hold in your belly," explains Dr Luke.

Then, what does Clarissa recall? She agrees, adding that by calming your stress levels, you are much less likely to crave energy dense foods.

"Try and notice if you attain for foods when you are stressed," she advises. "Spot this habit and ask yourself, 'Am I really hungry, or am I eating for another reason, like stress, boredom or excitement?'". If your answer is the latter, endeavor a non-food related habit, instead. Why not go for a walk, call a friend or make a cup of tea? Simple.

6. You're expecting a quick set

Dr Luke explains that it's easy to become impatient and frustrated when you're trying to lose weight and oasis't seen the results yet. "Just be realistic," he encourages. "You won't see results overnight. Your brain's wiring plays a huge part in resisting changes in lifestyle, and it takes time to establish new habits – upward to 12 weeks. Stick with it for at to the lowest degree eight weeks and you should notice a change."

Emily agrees, further emphasising that progress takes time. Disappointed that your progress looks a little different to someone else's? Recollect, 1 of the biggest misconceptions when trying to lose lower tummy fat is that a flat stomach, or ab definition of whatsoever kind, looks the same on everyone.

"Major spoiler – they don't! I'd try to avoid chasing the perfect fix of abs and instead focus on striving towards a strong core – whatever that looks and feels like for y'all. Remember, fifty-fifty if we all trained the same, we wouldn't all look the same," she points out.

seven. Y'all're not tracking your progress

Another important point from Dr Luke. While every person is different and what weight loss programme works for them will be unlike, tracking your progress can serve every bit an encouraging reminder that what yous are doing is working.

"There are some peachy apps and wearable tech devices bachelor that brand it easier to stick to your plan. They tin help you lot monitor your goals, your food intake and the calories burned during exercise. If these aren't an option, write down a meal and practice plan. This volition assistance yous stick to your goals and remain focussed," he explains.

8. Y'all're crash-dieting

"Crash diets (aka, dramatically cut down how much you eat) might help you to lose a few pounds at first, but they're hard to sustain and won't assistance you go on the weight off. It might seem like a quick and piece of cake option, simply eating besides few calories can actually do more than harm than good. If your calorie intake dips too depression, your body could become into starvation mode. This will slow down your metabolism, making it harder for your body to lose weight. Make sensible, healthy changes to your lifestyle that you can stick to and avert the fad diets," Dr Luke shares.

Emily couldn't hold more, calculation that brusque term solutions rarely yield long term results. "Instead of chasing the quick fixes and falling down the crash nutrition crater, focus on building a lifestyle. One that makes y'all feel good! Alter that mindset to focus on edifice a torso that'll terminal you a lifetime, not one that's only for the next six weeks." Solid advice.

ix. You're doing too much

Your body needs a healthy rest of exercise and rest. And did you lot know? Doing too much prevents the body from shifting excess fat according to Dr Luke, aka, has the reverse result that you lot're after. "Exercising without rest tin touch our levels of the steroid hormone cortisol and cause an increase of stubborn fatty stored in the belly. Not allowing your body to recover can increase the chance of injury besides, and then make certain you cistron in residue days to your exercise plan."

x. You haven't got the right exercise residual

With all the different tips out there, it can exist tricky to understand exactly which exercises work the best. "HIIT is great for fat burning and volition become your centre rate upwardly, merely I'd likewise recommend including forcefulness and resistance exercises too," shares Dr Luke. "Try lifting weights, using resistance bands or using the weight machines at the gym equally these will increase your metabolism to help with weight loss, and increase your muscle forcefulness. Information technology's important to mix-up your whole-torso workouts so you don't get bored."

xi. Yous've lost motivation

Now this one we tin can all relate to. "One of the hardest parts of losing weight is maintaining the lifestyle changes you've fabricated," Dr Luke shares. Sure, it's hard to stay motivated all the time, especially if you've slipped upwards forth the mode. But he encourages you not to allow this touch your end goal. "If you're feeling particularly unmotivated, inquire a friend to join you for your conditioning and so afterwards cook something healthy for dinner together," he suggests.

12. You're drinking too much alcohol

As a qualified nutritionist, this is one Clarissa sees all the time. "While having a drinking glass of carmine vino has been shown to have some wellness benefits, information technology is widely known that consuming excess alcohol can impact your health and your waistline."

Why? Well, when you consume alcohol, the liver burns booze instead of fat, which over a long flow of fourth dimension can lead to fat aggregating. "Additionally, alcohol can increment your appetite, potentially leading to an increased consumption of calories. Endeavour to stay beneath the 14 units of booze per week that is recommended by the NHS and opt for a few nights alcohol free," she recommends.

Tetra Images Getty Images

13. Your hormones are out of whack

Did you know hormones play a part in fat distribution? "A reduction in estrogen for women and testosterone for men, particularly as we age, can trigger the redistribution of fat to the stomach," Clarissa explains.

Additionally, certain hormonal imbalances such equally PCOS can increase the hazard of insulin resistance which can pb to an increased production of fat cells. Eating a diet that is high in refined carbohydrates, sugars and alcohol tin increase our insulin levels which promotes fatty storage, increase the risk of fatty liver, all resulting in a higher incidence of weight gain around the stomach. If you are concerned well-nigh hormonal imbalances, book an appointment to speak to your GP.

14. You're not paying attending to your food

Scrolling through your feed over a breakfast bowl? Eating your lunch in front of your desk? Dinner with the Television receiver on? If this sounds familiar, in that location is a risk you are non paying attention to your food.

"It can have up to 20 minutes for signals to reach our brains to tell u.s. we are full, explains Clarissa. "If we are distracted, nosotros can miss these signals and end upwardly over eating which tin atomic number 82 to weight gain." It's the small things.

The latest upshot of Cosmopolitan UK is out now and you can SUBSCRIBE Here .

Like this article? Sign up to our newsletter to get more than articles like this delivered straight to your inbox.