If losing lower belly fat is on your fitness agenda this year, listen up. Because we’re here to give you the 411 on how to approach that goal safely.
But before we dive in, there are a couple of house rules that need sharing first: losing weight is only something you should do if it’s the right decision for you. Not if you feel obliged or online trends tell you to do so. Seriously, not every bit of content can be trusted/is recommended for a healthy weight loss journey, so watch out for the harmful ones slipping under the radar.
Health and safety completed, if you’re losing this fat for the good of your body, you must be clued up on how to go about it properly. It’s also important you’re realistic about it too, as results won’t happen overnight.
So, to help you on your lower belly fat quest, we spoke to three experts: Dr Luke James from Bupa UK, nutritionist Clarissa Lenherr and personal trainer Emily Ricketts. From debunking myths, explaining the science-y bits, and pointing out common mistakes, hopefully, you’ll find it much easier working towards those abs. (Spoiler: some people are more genetically predisposed to visible abs than others).
Why is belly fat so hard to lose?
According to Dr James, lower belly fat is the hardest fat to lose because the cells that gather around your lower abdomen are known as ‘beta fat’ cells, which are notoriously difficult to change, he explains.
“While we can target weight loss in general through diet and lifestyle changes, it is unrealistic to think that we can target particular areas for fat loss,” says Lenherr.
Ricketts agrees, sharing that no matter how hard you train your abdominal muscles, you 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 body being in an energy deficit (consuming fewer calories than it’s burning), and as such, you can’t make that exclusive to just one area of your body.”
Can you target specific areas for weight loss?
Unfortunately not (so please ignore any ‘experts’ out there who might claim otherwise!), all you can do is aim for an overall reduction in weight.
Our experts all recommend focusing on eating a well-balanced diet, moving regularly, investing in stress management and concentrating on sleep quality to set yourself up for all-round good health. Then, the weight loss will follow.
And just to reiterate: weight loss is different for everyone, and needn’t be the main focus of your fitness goals. In fact, none of us should feel pressured to change a single thing about ourselves if we’re happy with what we see in the mirror.
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How to lose lower belly fat
Nevertheless, if losing lower belly fat is something you’re keen to achieve – and you’re exercising regularly and maintaining a balanced diet, but still failing to get rid of any lower stomach fat – here are some pointers from our experts about where you might be going wrong.
You’re not getting enough sleep
From social media scrolling sessions to late-night coffees, there are plenty of ways we unknowingly keep ourselves awake at night. Aside from feeling tired and groggy the next day, not getting the recommended seven to nine hours of sleep can actually affect weight loss, explains Dr James.
“When we’re lacking sleep, our body’s hormones get thrown off balance which can impact our hunger levels the next 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 us feel hungry) rise, and our leptin levels (the hormone that makes us feel full) drop.
“This means that when we’re awake, we tend to eat more but feel less satisfied. Try going to bed a little earlier than usual to avoid this imbalance and remember to remove any distractions that might prevent you from nodding off,” he continues.
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You’re doing the wrong type of workout
Contrast to popular belief, “only doing abdominal-focused workouts, like crunches, won’t help,” James emphasises. This is because belly fat is where your body stores energy, so you need to take a whole-body approach to tackle it.
He recommends HIIT training (high intensity interval training) as it’s “a great way to burn fat and get your heart rate up.” Examples of this workout include squats, burpees and treadmill sprints.
Ricketts agrees, saying that, in its simplest form, training abs alone, won’t get you abs. Instead, “focus on the staple movements like planks, crunches, twists, holds and v-ups (lifting your arms and legs off the floor at the same time). Doing these exercises often will help you progressively get stronger at them over time.”
She also points out that compound movements such as squats, deadlifts, overhead press and pull-ups are all effective at activating and working your core. Essentially, make sure you’re “moving your body in a way that feels good, and keeps you moving consistently.”
You’re consuming too much sugar
“If your diet consists of lots of sports drinks, sugar-sweetened drinks like fizzy coca cola and flavoured waters, or sugary foods like chocolate and cakes, it will make losing weight harder,” Dr James says. He also explains that while whole fruits and vegetables are undoubtedly good for you, they can also sometimes cause weight gain if you eat too many due to their high levels of natural sugars. “Low-fat food options might have high amounts of added sugar in there too, so make sure to check the food label,” he warns.
Unless you have a medical reason to, you should avoid completely cutting out food groups from your diet, the NHS advises, and that includes carbs, of which there are lots of healthy starchy types. However, Dr James is in favour of reducing your intake slightly and swapping for healthier alternatives like courgetti. “It won’t be easy, but by dropping your overall carbohydrate intake (not eradicating carbs completely), you will have the best chance of tackling your belly fat,” shares Dr James.
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But, Ricketts is hesitant about this. She explains that, while Dr James isn’t wrong, some foods aren’t as nutritionally dense, and they won’t ultimately affect weight loss if you’re still maintaining a calorie deficit. “I’m a big believer that you don’t need to cut out foods or become consumed with ‘good’ and ‘bad’ labels when it comes to your nutrition,” she shares.
“Talking about fat loss in its simplest form, the energy deficit you are creating is what will make that happen. It’s not about demonising food groups or cutting out everything you love, it’s about mastering moderation and balance and aiming to consume within that energy deficit to achieve slow and sustainable fat loss.”
You’re not eating enough protein
Protein is great for fat loss, according to Dr James. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
- chicken breast
- turkey
- tuna
- eggs
- Greek yoghurt
- milk
- tofu
- chickpeas
- pulses
- nuts and seeds
- meat alternatives
But remember: do opt for the lean protein sources where possible, as some can be deceptively high in saturated fat, he advises.
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You’re feeling stressed or anxious
Feeling stressed can wreak havoc on your body, says Dr James. He explains that it can cause the production of the steroid hormone cortisol, which can make you crave sugary foods that provide instant energy and pleasure.
“Short-term bursts of cortisol are necessary to help us cope with immediate danger, but our body will also release this hormone if we’re feeling stressed or anxious. When our cortisol levels are high for a long amount of time, it can increase the amount of fat you hold in your belly,” he outlines.
Lenherr has similar thoughts, adding that by calming your stress levels, you are much less likely to crave energy-dense foods.
She adds: “Try and notice if you reach for food when you are stressed. Spot this habit and ask yourself, ‘Am I actually hungry, or am I eating for another reason, like stress, boredom or excitement?'”. If your answer is the latter, try a non-food-related habit, instead. Why not go for a walk, call a friend or make a cup of tea?
You’re expecting a quick fix
It’s easy to become impatient and frustrated when you’re trying to lose weight and haven’t seen the results yet. “But be realistic,” Dr James encourages. “You won’t see results overnight. Your brain’s wiring plays a huge part in resisting lifestyle changes, and it takes time to establish new habits – up to 12 weeks. Stick with it for at least eight weeks and you should notice a change.”
Disappointed that your progress looks a little different to someone else’s? Remember, one of the biggest misconceptions when trying to lose lower stomach fat is that a flat stomach, or ab definition of any kind, looks the same on everyone.
“Major spoiler – they don’t! I’d try to avoid chasing the perfect set of abs and instead focus on striving towards a strong core – whatever that looks and feels like for you. Even if we all trained the same, we wouldn’t all look the same,” Ricketts points out.
You’re not tracking your progress
Dr James believes that tracking your progress can serve as an encouraging reminder that what you are doing is working.
“There are some great apps and wearable tech devices available that make it easier to stick to your plan. They can help you monitor your goals, food intake and the calories burned during exercise. If these aren’t an option, write down a meal and exercise plan. This will help you stick to your goals and remain focussed,” he explains.
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You’re crash-dieting
“Crash diets (aka, dramatically cutting down how much you eat) might help you to lose a few pounds at first, but they’re hard to sustain and won’t help you keep the weight off. It might seem like a quick and easy option, but eating too few calories can actually do more harm than good. If your calorie intake dips too low, your body could go 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 avoid the fad diets,” Dr James shares.
Ricketts couldn’t agree more, adding that short-term solutions rarely yield long-term results. “Instead of chasing the quick fixes and falling down the crash diet crater, focus on building a lifestyle. One that makes you feel good! Change that mindset to focus on building a body that’ll last you a lifetime, not one that’s only for the next six weeks.”
You’re doing too much
Your body needs a healthy balance of exercise and rest. So for all those Netflix and – literally – chill lovers out there, you’ll be happy to know that doing too much can actually prevent the body from shifting excess fat.
“Exercising without rest can impact our levels of the steroid hormone cortisol and cause an increase of stubborn fat stored in the belly. Not allowing your body to recover can increase the risk of injury too, so make sure you factor in rest days to your exercise plan,” Dr James warns.
You haven’t got the right exercise balance
We get it, there are so many different workouts and fitness regimes that often, it can become overwhelming. It can also skew our vision of which exercises work the best. As Dr James explained, while HIIT is great for fat burning and will increase your heart rate, he’d also recommend weaving in some strength and resistance exercises.
He advises weight lifting, using resistance bands or using the weight machines at the gym as these will speed up your metabolism and increase muscle strength. He also adds that mixing up your workouts (and making sure they’re whole body) is important. In all honesty, he also notes it’s so you don’t get bored.
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You’ve lost motivation
Dr James shares that one of the hardest parts of losing weight is maintaining the lifestyle changes you’ve made.
Sure, it’s difficult to stay motivated all the time, especially if you’ve slipped up along the way. But he encourages you not to let this affect your end goal. Instead, he advises asking a friend to join you for your workout, followed by cooking something healthy for dinner together. Shaking up your routine in a positive way such as this can really help lure you out of that unmotivated funk.
You’re drinking too much alcohol
As a qualified nutritionist, this is one Lenherr sees all the time. “While having a glass of red wine has been shown to have some health benefits, it is widely known that consuming excess alcohol can impact your health and your waistline.”
This is because, when you consume booze, the liver burns alcohol instead of fat, which over long periods can lead to fat accumulation. Meanwhile, she details that alcohol can increase your appetite, potentially leading to an increased consumption of calories. (Yep, we’re looking at you, Friday night greasy kebab.)
To combat these hankerings, Lenherr advises to stick to – or ideally consume below – the NHS recommendation of 14 units of alcohol per week. Plus, to make sure you opt for a few alcohol-free nights every week.
Your hormones are out of whack
Apparently, hormones play a major role in fat distribution. Lenherr explains that a reduction in oestrogen in women and testosterone in men, particularly as we age, can trigger the redistribution of fat to the stomach.
On top of this, certain hormonal imbalances such as PCOS (Polycystic ovary syndrome) can increase the risk of insulin resistance which can lead to an increased production of fat cells. Eating a diet that is high in refined carbohydrates, sugars and alcohol can increase our insulin levels which promotes fat storage. This increases the risk of a fatty liver and results in a higher incidence of weight gain around the stomach.
If you are concerned about hormonal imbalances, book an appointment to speak to your GP.
You’re not paying attention to your food
This is something we’re all guilty of, whether it’s scrolling through TikTok while guzzling down breakfast, eating lunch at our desks, or scoffing a quick dinner in front of the TV. If this sounds familiar (which we know it does), there is a risk you are not paying proper attention to your food.
“It can take up to 20 minutes for signals to reach our brains to tell us we are full, explains Lenherr. “If we are distracted, we can miss these signals and end up overeating which can lead to weight gain.”
In this instance, it might be worth taking a leaf out of the blue zoners‘ book. For example, the Okinawans in Japan follow a 2,500-year-old rule that reminds them to finish eating when they feel 80% full. Those in the Mediterranean locations (Sardinia and Ikaria in Greece) turn mealtimes into an event and eat slowly while conversing with friends. This allows their brains to catch up with their stomach (and vice versa), which helps them to avoid overeating.
Oh, and they also eat their smallest meals either early in the evening or late in the afternoon.
This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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