How To Get Rid of Lower Belly Fat (2022): 8 Most-Effective-Ways

By Jason Shea M.S., CSCS, TSAC

Learning how to get rid of lower belly fat is not only good for your physical health, but can also dramatically improve your self-image, mood, and emotional well-being.

How annoying is it that no matter what you do and how hard you work, that belly bulge just doesn’t seem to go away?

Whether you are male or female, we all get frustrated. Especially as we age! 

You tried this workout plan and that “new” diet. You did those online video workouts for a few months. You even gave up alcohol. You made some gains, but then, life happened, and the belly bulge slowly crept back with a vengeance.

Wouldn’t it be great to rid yourself of the frustration and get rid of that belly bulge once and for all. Picture how it will feel to trade in those baggy clothes and cover ups and start showing off that flat stomach you worked so hard for.

Learning how to lose lower belly fat through effective training, nutritional, and lifestyle strategies can minimize frustration, maximize results, and get you moving in the right direction.

Let’s get moving!

Lower belly fat is often a combination of both subcutaneous and visceral fat. Roughly 90% of the belly bulge is due to subcutaneous fat, while 10% is due to visceral fat.

The major difference between visceral and subcutaneous fat is that subcutaneous is softer and just below the skin, while visceral is often harder, and surrounds your internal organs. In other words, you can pinch the subcutaneous fat but not the visceral fat.

There are many causes of belly fat. These range from genetics, stress, and hormonal imbalances, to lack of sleep, poor gut health, over-exercising, crappy nutrition, and more.

One common thread is the stress hormone cortisol. Chronically excessive levels of cortisol has been linked to increased belly fat accumulation.

There are many factors that can influence cortisol and belly fat.

For example, high fructose corn syrup consumption has been linked to elevated cortisol levels and fat gain about the abdominal region. Trans fats have also been linked to increases in visceral and abdominal fat.

A study from 2015 found that sleep deprivation can cause a significant spike in cortisol levels. Alcohol consumption has been shown to decrease total 4-hour fat burning by nearly 80%, while 24-hour fat burning can drop by nearly 40%.

Time to get out the tape measure and/or step on the scale. After all, (warning…cliché ahead)…how do you know where you are going if you don’t know where you are starting from?

• First, we’ll measure the waist with a cloth tape measure. Make sure to measure above your hip bones.
  • According to Webmd.com a waist size over 35” in women and over 40” in men may signal excessive visceral fat
• Next, hop on a scale to determine starting weight or find a gym that offers Evolt360 or Inbody bioelectrical impedance analysis (BIA). BIA is a good way to measure total, subcutaneous, and visceral fat, as well as intracellular vs extracellular fluid.

Now that you know your starting point, lets talk strategies.

We inherently know a lot of these. We know what works! Many of us just need a kick in the butt reminder every now and then to keep us on track.

1. Learn to play chess (against life) to crush that lower belly pooch

According to Dr. Joseph McGrath, stress is the “interaction between three elements; perceived demand, perceived ability to cope, and the perception of importance of being able to cope with the demand.”

Managing stress can be like playing a game of chess against life? On one side of the board is you. On the other side it is life. How we play the game and respond to life’s moves is our stress resilience.

When our adaptive capabilities become overextended we begin over-responding to the small stressors. We become overburdened with these stressors, and this elevates our stress hormones. 

Not only des this stress impact our mental state, but it can also impact us physically. Researchers have shown that individuals with greater levels of stress have higher blood pressure and more incidence of back pain and headaches. 

A study out of West Virginia found that those subjects with the highest stress had the greatest odds of developing blood sugar issues, elevated serum triglycerides, and abdominal obesity.

To aid in managing stress, try adding breathwork and mindfulness into your daily routine. For lots more info on stress management, check out the books Stress Strategies and/or How Do You Respond When You Can’t Find Your Keys?

2. Why improving your sleep will help you lose lower belly fat fast!

Do you sleep less than 6 hours per night? 

Is it quality, unbroken sleep? 

Do you feel refreshed when you wake up?

If you answered no to any of these, you may be sleep deprived.

Sleep deprivation can have negative impacts on certain hormones including testosterone, insulin, cortisol, satiety hormones, and growth hormone. For example, did you know that over 50-70% of your fountain of youth hormone, growth hormone, is secreted while you sleep? 

A sleepless night can lead to a significant spike in next-day cortisol levels, while a week of sleep deprivation can lead to the alteration of over 700 genes in the human body.

Longitudinal research has shown that 5 hours of sleep or less per night can lead to significant increases in belly fat. Uggh.

To improve your sleep:

• Try to go to bed earlier. An hour of sleep before midnight has been found to be as restorative as two hours of sleep after midnight.
• Don’t eat within 3 hours of going to bed. This can disrupt your brain’s drainage system, the Glymphatic system, from doing its job effectively.
• Look into taking magnesium glycinate or magnesium threonate before bed. Magnesium glycinate is great for relaxing your muscles and nervous system. The threonate crosses the blood brain barrier and increases your mood and brain function.
• Drink some chamomile and lavender tea. 
• Disconnecting from bluelight electronics before bed can improve melatonin production.
• Turning down the temp in your room, adding ambient sound, and blocking any light from coming in can aid in sleep quality and duration. 
• Write in a gratitude journal. Research has shown that subjects who focus on their blessings before they go to bed sleep both longer and better.
• Naps are also good. NASA found the ideal nap time to be just 26 minutes!

3. The 5 best exercises that get rid of lower belly fat 

1. HIIT on a Fan Bike: High Intensity Interval Training has been shown in research to have a significant impact on abdominal fat loss, with some studies showing as much as a 44% drop in abdominal fat after only 8 weeks of training.

The fan bike offers concentric-only total body training, which means you will create a lot of lactate. The more lactic acid you produce, the greater the growth hormone spike. The greater the growth hormone spike, the greater the fat burning.

To ramp up your metabolism, try two to five 10 second all out sprints, with as much rest as you need between. Then follow this with one to two 60 second sprints, trying to burn somewhere between 15-35 calories. 

2. Lyle McDonald’s Stubborn Fat Protocol: Lipolysis is the mobilization of fat cells. Fat oxidation is the burning of fat cells. In order to burn fat cells, you first need to mobilize them.

High intensity intervals (HIIT) are the most effective method for ramping up lipolysis, while 60% HRmax training is effective for burning those mobilized cells.With high intensity intervals followed by low intensity work, McDonald’s Stubborn Fat Protocol accommodates both. 

3. Chin Ups

Why are Chin-ups so hard? In order to control your body while hanging from the bar, your abs, in particular, your rectus abdominus muscles become very active. 

World-renowned strength coach Charles Poliquin used to teach us about the noticeable abdominal definition gains (and soreness) that came with 10 sets of 10 reps German Volume chin up training. 

EMG researcher, Dr. Brett Contreras, found that chin-ups were not only produced the greatest rectus abdominis EMG activity, but they were also more effective than targeted ab exercises like the ab wheel, front plank, and weighted crunches. 

4. Axial loading exercises

A study from The Journal of Strength and Conditioning found that standing loaded exercises like squats and deadlifts were more effective at working the abs than targeted core training exercises. 

5. Walking with weights

In 2007 researchers found that walking with an asymmetrical object at waist height, in front of you, can elicit 132% greater abdominal activation than standing loading exercises. 

4. Why putting down the glass is one of the best ways to get rid of lower belly fat

Along with psychosocial and work stress, alcohol (and smoking) can act as a stressor on your body, that, in turn, activates your stress response, which can lead to more visceral fat accumulation. 

Research has shown that alcohol leads to greater increases in subcutaneous and visceral fat about the midsection. Alcohol consumption can lead to a significant decrease in fat burning for hours after consumption. 

The fermenting process for alcohols also creates something called congeners. The could have an impact on visceral fat accumulation as well. 

If you do enjoy a few beverages every now and then, choosing alcohols with less calories and fillers may be the best bet for lower belly fat loss. The lowest calorie alcohols are the clear spirits like tequila, gin, and vodka. Heavy beers can exceed 200 calories per can, while some light beers can come in at under 100 calories per can. Wines can range from roughly 200+ calories to just around 80 calories per glass. 

5. How to get rid of lower belly fat with Dietary Changes

Did you know that, according to Cortisol Connection author Shawn Talbott,  high fructose corn syrup can create a dysregulation of the hormone that tells your brain to stop eating? Did you also know that diets high in trans fasts can accelerate fat storage in the abdomen?

Aside from staying away from HFCS and trans fats, other effective nutritional strategies may include:

• cutting back on carbs, 
• eating more low-mercury high-omega-3 fatty acid fish, 
• adding avocados and nuts, 
• getting more green veggies,
• adding more antioxidant-rich foods,
• cutting back on alcohol,
• and intermittent fasting 

Cleaning up your nutrition may not only affect your body fat%, but it may also positively impact your next day physical readiness and sleep quality.  

6. This simple strategy can increase your energy expenditure by up to 30%

Drink more water! 

Try to aim for 100oz or half your bodyweight in ounces of water per day.  A 2003 study found that drinking 160z of water can increase your metabolic rate by up to 30% within 10 minutes of consumption. 

Staying hydrated can also aid in keeping your cortisol levels at bay and play a role in the mobilization of fat cells for burning. If you feel like you are constantly going to the bathroom and not retaining any of the water, pink himalayan sea salt or a quality electrolyte mix can help. 

7. Small lifestyle changes that can lead to big belly fat drops

According to Atomic Habits author James Clear, getting 1% better each day can lead to a 37% improvement over the course of a year. That is, in essence, is a new YOU!

Small daily changes can lead to a lifetime of big improvements.

• Walking: A 2003 analysis of over 650,000 people found that those who exercised moderately (roughly 40-60 minute walk per day) and maintained healthy weight, lived 7 years longer on average than those who didn’t exercise. Research has also shown that walking for as little as 20 minutes can improve mood and decrease cortisol levels. One great reason to turn to walking is for the reduction of cortisol levels. Scientists have found these stress hormones are greatly reduced after just a 20 minute walk, resulting in a better mood and positive outlook.

• Cold exposure can ramp up something called brown adipose tissue (BAT) activity. Scientists have found this can lead to an increase in energy expenditure and fat burning. 
• Practice mindfulness: In 2011, researchers found that practicing mindfulness can decrease abdominal fat levels as well cortisol..  
• 3 WaysStart your day off with a win:
  • Don’t hit the snooze button. Extreme Ownership author Jocko Willink refers to this as the first test you face every morning.
  • Make your bed. It is so important, a former Navy SEAL Admiral wrote a best-selling book on it.
  • Drink a 16oz glass of water with a pinch of himalayan sea salt and a lime. This helps with hydration and gives you an immune boost for the day.

8. Five science-backed supplements that can keep belly fat at bay

• BCAAs: It has been suggested that that a certain “threshold” amount of amino acids per meal can have a positive impact on both belly fat and lean muscle. A study on college wrestlers found that those supplementing with BCAAs while cutting weight saw the biggest reductions in abdominal visceral fat tissue.

• Acetyl-L-Carnitine: Research has shown that Carnitine aid in preventing the build-up of fat around the belly. Carnitine can increase fat burning through it’s ability to shuttle fatty acids into the cells, to be used as energy by the muscles.

In studies, subjects taking carnitine gained less fat about the midsection than those not taking the supplement. (Here is a great article on 10 reasons why carnitine is so good for you)

• Fish Oil: In 2019, researchers have found that 4 weeks of fish oil consumption led to a reduction in visceral fat levels. 
• Green tea extract: 12 weeks of quality green tea consumption (no sugar or artificial sweeteners btw) led to significant drops in abdominal obesity and visceral fat in adult subjects with high visceral fat levels. 
• Quality probiotic: Not all probiotics are created equal. A recent analysis of probiotics found that certain lactobacillus and bifidobacterium strains were effective at reducing both visceral and subcutaneous fat. For much more on probiotics, check out this ultimate guide. 

FAQ

How to get rid of lower belly pooch fast?

Thee is no magic pill to getting rid of that lower belly pooch fast. The speed at which the fat comes off is dependent on the individual, their genetics, health, and commitment to lose the fat.

Are there gender differences in how to get rid of lower belly fat?

The simple answer (according to research), yes. A German study from Obesity Research found that men had greater reductions in visceral fat while women had greater reductions in subcutaneous fat when reducing calorie intake. This may account for the fact that men to store more fat in the abdomen while women tend to store more in the hips and thighs.

What causes lower belly fat in females?

Aside from the above-mentioned causes, belly fat in females can also result from hormonal changes, genetics, activity levels, and age.

Now that you have learned how to get rid of lower belly fat, it’s time to apply what you have learned.

Wouldn’t it be great to kiss that lower belly pooch goodbye once and for all? Imagine tossing aside those baggy t-shirts and cover ups, and trading them in for some nice, form-fitting button downs, polos, crop tops, or blouses.. 

Picture how it will feel, seeing that flat stomach looking back at you in the mirror, knowing you put the work in. 

It’s time to get out there and start winning back in the battle of the bulge. 

Thx for reading!

For more info, check our other articles in the blog section or some of our books available on Amazon!