How do you get rid of lower belly fat?


Quick Answer

While there isn't an instant way to eliminate lower belly fat, you can burn more belly fat by eating smaller portions of food throughout the day, engaging in 150 to 250 minutes of cardio each week and lifting weights. Completing isolation exercises to tone the abdominal muscles also reduces belly fat.

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Full Answer

  1. Eat smaller portions of food

    Use portion control when preparing and eating meals. Eat until you feel satisfied, but not full. Eat several smaller meals throughout the day, and avoid sugary and salty foods and processed carbohydrates. Consume healthy foods, such as fruits and vegetables, lean protein, healthy fats and whole grains.

  2. Increase cardiovascular exercise

    Aim for 30 to 45 minutes of cardiovascular activity each day. Depending on the amount of belly fat you need to lose, you might need to complete 150 to 250 minutes of cardio each week to achieve the desired results. Incorporate weight lifting and strength training to tone muscle and burn more fat.

  3. Do isolation exercises

    Target abdominal muscles with isolation exercises, such as the bicycle crunch, to build more muscle and obtain a flatter stomach. To do the bicycle crunch, lie on your back, and put your hands behind your head, with your elbows out. Using your abdominal muscles, lift your head, and touch your right elbow to your left knee, then repeat with your other elbow and knee. Repeat 10 to 20 times for a full abdominal workout.

Learn more about Muscle Toning

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