how to get rid of lower belly fat

How to Get Rid of Lower Belly Fat

I know you might have tried a lot of things before but failed on how to get rid of lower belly fat.

Here you will get very simple steps to follow.

Many Physical and Internal Problems come in front of every man and woman while they growing up day by day.

Here we will talk about a common problem that anyone faces that is “Fat”.

Introduction on How to Get Rid of Lower Belly Fat :

There are many types of fats in a Human Body,

But we will know About Belly fat Only.

So Commonly when a man or woman reaches 30+ age then these Problems Comes in his Life and They won’t like it.

So we are here to help you to lose your Lower Belly Fat.

We will see all the steps which help to lose and Get rid of the Lower Body fat.

At first, we will know about this Belly fat, and what are the sources of Increasing Belly fat.

So that if we can understand these sources.

We can attend to all the things that we don’t need if you want to live Fit and Healthy.

So Let’s Check it out.

Reasons & Sources of Lower Belly Fat and how to Get Rid of it:

Every Man and Woman collects Fat differently Because of Sex, Genes, and Hormones.

But Yes, here are Some Common reasons which always on to collect fat for your body.

There are some common reasons by which they Collect the Fat for their Body by itself.

Some genetic reasons are also included in the Process of collection of Fat in the lower body.

  1. Genes
  2. No diet
  3. Their Lifestyle
  4. Habits for Physical Fitness

Home Exercise To Get Rid of Lower Belly Fat :

You can reduce your Lower belly fat using Physical Exercise.

You can handle your body to be safe with fat If you want to lose lower belly fat,

Then I suggest you some Exercises that will help you to get rid of Lower Belly Fat.

So here the Some Exercises.

  1. Squats
  2. Running
  3. Sit-ups
  4. Plank
  5. Resisted Single-Leg Stretch
  6. 90- degree Static –Press
  7. U-Boat
  8. Reverse Plank Hover
  9. Crisscross Lift and Switch
  10. Burpees
  11. Mountain Climber
  12. Scissors
  13. Dead Bug
  14. Reverse Crunch
  15. Bird Dog Crunch

1. Squats :

Squats is a very Effective Exercise for you to help Burning Fat at Lower Belly.

This Exercise can reduce your fat at a high rate.

So this may be helpful for your Physical Fitness and Health,

So these are the steps you need to follow to Get Rid of Lower Belly Fat,

And also get Physical Fitness if you are not properly.

Do Squats then This Exercise could be Painful and can be Injuries in your Body.

So please Do these Exercise Carefully.

Thus you can Find Result Easily and Immediately.


Stand on your Feet and Should Be position a little wider than Hip and Toes Should be Facing in the Front.

Step-2 : 

Push your Hips Back and bending your Knees and Ankles with Pushing Your Knees Slightly Open.


Sit Down on your heel and make a Squat position,

While Still Keeping Your Heels & Toes on the Floor, Chest Up, and Shoulders Slightly Back.


Strive to Eventually to reach parallel Means you have to make 90- degree angle Between Your Legs and Hips.


Press into your heels and Straight leg to return to Standing Position.

How many Squats Should you need to Loose Belly fat?

A better Goal Beyond 

How many squats should be right For beginners or Medium to start with?

You do not need to make an aim to do three to Four Sets of 10-12 Repetitions at least Three times per week.

That will Affect on your Body.

This will give your Lower body Muscle good and Also Reduce Belly fat.

How Many Calories Do Squats Burn and How is Helpful For our Body?

Every Human Body has Different and with Different Factors Like

  • Height,
  • Weight,
  • Fitness level,
  • muscles,
  • And the Will Power Every man has

are the Different Factors.

So there Is so Different to Quantifying Calories Level,

And so on Factors into how many Calories should be Burn During His Exercises

This is a case of Quality Over Quantity to get Effective Result Soon,

And For being More Effective Because Doing a Proper Squat Simultaneously Recruits So many Muscles.

Squat Is a very good Exercise For Reducing The Belly Fat and To Wight Loss Also.

There is a Question That How many Squats burn 100 Calories

That is matters on Focus on How to do a proper Squat,

And To get More Result For every pound of Muscle You gain.

Your Body will burn 50-60 calories per day.

Gym Exercises To Reduce Lower Belly Fat :

  1. Exercise Ball Crunch
  2. Vertical Leg Crunches
  3. Reverse Crunch
  4. Kettlebell Swing
  5. Medicine Ball Slam
  6. Dumbbell Overhead Lunge
  7. Lying Leg Raise
  8. Bicycling
  9. Chair Leg Raise

8 Best Exercises to Loose and get rid of Lower Belly Fat in Men :

  1. Leg Lifts
  2. Abdominal Crunches
  3. Walk or Run
  4. Bicycling
  5. Plank
  6. Burpees
  7. Hindu Push-ups
  8. Squats

8 Best Exercises to Loose and get rid of Lower Belly Fat in Men :

  1. HIIT
  2. Strength Train
  3. Basic Plank ( Plank )
  4. Standing Belly Press
  5. Jumping Jacks
  6. Squats
  7. Cardiovascular Exercise
  8. Yoga Asians

Dumbbell Exercise For Losing weight and Lower Belly fat :

  1. Plank to Upright Row
  2. Forward Lunge Bicep Curl
  3. Cross Behind Lunge Lateral Curl
  4. Squat Thruster
  5. Plie V Raise
  6. Deadlift
  7. Renegade Rows
  8. Side to Side Squat & Swing
  9. Surrenders
  10. Dumbbell Goblet Squat
  11. The Dumbbell Clean
  12. Dumbbell Squats
  13. One Leg Dumbbell Deadlift with Swing.

Daily Routine to reduce Lower Belly fat :

  1. Burn More calories then You eat
  2. Eat Healthy Food and Proteins
  3. Build Muscles using Exercise and Yoga
  4. Make a Schedule to run and Walk-in morning or Evening
  5. Get Best Night Sleep So that You can Charge for the Next Day
  6. Keep Quit stress
  7. Avoid Drinking 
  8. Sugary Drinking
  9. Eat More for your Body as per Requirement

Yoga Aasans To reduce Lower Belly Fat :

  1. Pavanmuktasana
  2. Naukasana
  3. Paschimotaasana
  4. Uttanpadasana
  5. Tadasana
  6. Padahastasana
  7. Bhujangaasana
  8. Dhanurashana

How to Get Rid of Lower Belly Fat :

So Now Here I will tell you about Some Steps, Instructions, and Recommendations

You need to follow one by one with a Disciplined Mindset.

Doing this you can Lose your Belly follow the below steps to get faster results.

  1. Be Stronger.
  2. Food for Reduce Lower Belly Fat

Be Stronger & Honest to Yourself:

Honesty for yourself is the first step to be taken.

As in the long run, this affects the result of losing Lower Belly Fat.

You have to keep Some Discipline and Patience also

Because Patience is the only thing that you have to keep during the process of losing belly fat for getting Better results.

This is the Best thing That will affect on Your Fitness and Body.

Note: If you have succeeded to make a habit,

And Handled your Mind then you have Crossed one step for losing your belly fat.

But There Are Some More Amazing Things,

You need to Optimize with Patience and Discipline that is Given Below.

Foods You have to Get Rid of Lower Belly Fat :

The Second Step is to avoid Non- Healthy Food.

You should not Compromise with your Health and Fitness Because “Health Is Wealth”.

You have to eat Fitness Friendly Food,

So that You can get Lead on Your Process for Losing Fat.

There are Some things I will tell you that You have to Avoid During Diet and The Process of Losing Fat.

What you have to Avoid In Diet :

  • Foods That Contains Added Sugar
  • Refined Grains
  • Potato Chips & French Fries
  • Sugar Contained Drinks

1- Foods That Contains Added Sugar :

You have to Avoid Added Sugar contained Food.

Because Observation Tells that Sugar Contains Lots of Calories which is Not Impossible to Burn,

And If you want to burn it then You have to Do work hard.

So please If you want to be Fit and Healthy You do not Compromise with Sugar.

Here Are Some Foods Which Contains Lots Of Calories.

  • Candy
  • Cakes
  • Cookies
  • Pies and Cobblers
  • Sweet Rolls, Pastries, and Doughnuts
  • Dairy Desserts, Such as Ice cream and Yogurt

2- Refined Grains :

The Second Food you don’t compromise with foods and Refined Grains.

These Foods Can affect your fat and Body at a very High rate,

So I highly Recommend avoiding all these Refined grains If you want to lose fat.

These are the Main Factors and Resources for Collecting the Fat for your Body.

There are Some Refined Grains I have Mentioned below you have to avoid These.

  • Barley
  • Brown Rice
  • Buckwheat
  • Bulgur ( cracked wheat)
  • Millet
  • Oatmeal
  • Popcorn
  • Whole-wheat bread, Pasta, or Crackers
  • Wild Rice

So here are Some Grain That you need to avoid if you do this

Then You are a very Disciplined Man or Woman.

If you have succeeded in that diet for Refined Grains,

Then you have Crossed the Third Step for Losing Your Fat.

3- Junk Food :

This is a very Important Diet For your Physical Fitness and your Body.

This is not possible for anyone to leave it Because I also know that Every Man Likes junk Food.

But if you want fitness and if you want to be fit in the future.

You have to keep quiet with this.

All you have to need to avoid it if you have any powerful desire for your Body Fitness.

So there Are some Junk Foods I have mentioned you have to Avoid it at a very High rate,

Because It is not possible for anyone:

  • Fish & Chips
  • Pizza
  • Burger
  • Fried Chicken
  • Noodles
  • Pasta
  • Snacks and Desserts
  • Hot-Dogs
  • Donuts
  • French Fries
  • Biscuits
  • Cookies

So here are Some Junk Foods

That you need to avoid if you do this then you are a very Disciplined Man or Woman.

If you have success in that diet for Junk Foods then You have Crossed the Third Step for Losing Your Fat.

4. Potato Chips & French Fries

By an Observational Study, founded that French Fries,

And Potato Chips contain Calories at a very high rate.

These Foods are Only using For weight Gain.

Potato Chips and French Fries are Very Powerful sources to Collect Fat for your Body.

It can easily destroy you are all body fitness.

So I highly recommend you to Avoid it if you want to be healthy and fit.

Potato Chips and French Fries Contains Almost 70% fat.

So if you want to reduce the weight then you have to sacrifice these Items.

5. Sugar Contained Drinks :

Sugary Drinks affect the Body fitness It is a factor that can easily Destroy your Body routine and Health.

So you have to need to leave these things when you can not eat these types of foods

Then you can get the result immediately So you have to need some patience and Also Discipline.

Sugar Contained Drinks are very Unhealthiest For your Health,

And for your Internal Process of working,

So you have to keep quit with all these things.

I have mentioned some Sugary Drinks that you have to need to avoid these.

  • Soda
  • Soft Drink
  • Sports Drink
  • Energy Drinks
  • Fruit Flavored Drinks
  • Powdered Drinks
  • Sweetened Tea
  • Coffee Drinks

So here are Some Sugary Drinks You have to need to Avoid These.

If you can Get victory to diet these Products,

Then you will Successful in Losing weight and Fat also.

Soda and Sugar-Sweetened Beverage are Negatively affected on your Body and Health at a high rate.

So you have to Avoid these Drinking Habits

Did you know that Sugary Drinks Contains Lots of calories,

So that Your Brain registered them like Solid food.

32 Foods for Reduce and Get Rid of Lower Belly Fat :

  • Peanut Butter
  • Pumpkin
  • Peas
  • Chickpeas
  • Tuna
  • Potatoes
  • Salmon
  • Kefir
  • Sauerkraut
  • Plain Greek Yogurt
  • Almonds
  • Oats
  • Walnuts
  • Pistachios
  • Blueberries
  • Eggs
  • Olive Oil
  • Raspberries
  • Lentils
  • Beans
  • Whole Grains
  • Lentils
  • Spinach
  • Kale
  • Cauliflower
  • Cabbage
  • Avocados
  • Bananas
  • Asparagus
  • Citrus Fruits
  • Onions
  • Herbs

Ketogenic Diet To Get Rid of Lower Belly Fat :

Weight Loss is the main factor that can often be a struggle,

And hard work for many Peoples to Get Rid by this.

There are many Diets to reduce the Weight and To lose Lower Belly Fat,

But here Ketogenic Diet is Very Popular For weight Loss without Counting Calories.

Keto diet is easy to follow and it is not based on Calories Counting So that Most People like this,

And using this To reduce their Weight and To get rid of lower Belly Fat.

You can also follow this diet to reduce your lower belly fat.

Paleo Diet and how to Get Rid of Lower Belly fat : 

The Paleo Diet is also a Most popular Diet for those People who want to reduce his Lower Belly fat and weight.

Paleo Diet allows Almost every type of food like

  • Animals Foods
  • Fish,
  • Meat,
  • Chickens

and it also allowed

  • Fruits,
  • Vegetables,
  • Nuts,
  • and Seeds.

But Paleo Diet Disallowed the

  • Sugary foods and Drinks,
  • Grains,
  • Dairy,
  • and Rice.

Unlike other Diets Paleo diet does not involve quantifying Calories, instead,

It restricts and Disallowed that product which Collects More Fats,

And Calories in Human Body than other Foods.

Best 5 way to Follow Paleo diet For Weight loss :

  1. Get More Protein as per your Body Requirements can help to reduce your Belly fat and Weight.
  2. The Second way to reduce your weight and fat is by minimum Calories Intake.
  3. You have to be attentive on those Foods which gains More Calories you should be Attentive for those Products.
  4. 3rd way to reduce diet by following the paleo diet is Minimum gain Carbs.
  5. If you gain at least Carbs then that can be affected on your Body weight and Lower Belly fat.
  6. 4th way to Get Rid of Lower belly fat and weight by following the Paleo diet is to Eat Healthy and Protein Contained Foods.
  7. If you have done it then You can easily Get Rid of Lower Belly fat and weight also. I highly recommend you to follow this Step.
  8. You have to ignore Sugary Foods and Drinks like Soda, Bear Soft Drink, etc.
  9. Because it is the Most Powerful source of Collecting Fat in your body so You have to be attentive for Sugary Drinks. 
  10. You don’t need to Compromise with these Bad Habits for your Body Fitness and Healthiness.

So here are some ways by following these ways you can get rid of Lower belly fat easily by using the Paleo diet.

Atkins Diet for Reducing the Bodyweight and belly fat :

Atkins diet is so effective and efficient diet for human body health.

This is highly recommended for those Peoples who want to Get Rid of Lower Belly Fat.

So this diet helps you to Decrease the Level of Weight and Fat.

The author and introducer of the Atkins diet were Dr. Robert C. Atkins

He introduces this diet after wrote a book named “best- selling Book” in 1972.

The Atkins Diet has 4 steps or Phases plan to reduce the Bodyweight and fat :


Step 1 says that you have to eat high-fat,

More Proteins with Low- carbs Vegetables like Leafy Vegetables like cabbage.


Step-2 says that you have to edit nuts, Low carb Vegetables,

And Some healthy foods in your Diet.

So that you can gain more proteins with at least carbs.


Step-3 says that when you are very near to your Weight loss and Fat loss goal,

Then increase your Carbs quantity slowly till to reach on your goal weight and Fat.


Step-4 says that After gaining your Goal weight you can increase your Carb level as per your Body Toleration.

The attention you have to be attentive after gaining your Goal weight.

So there were some steps to follow if you want to Get Rid of Lower Belly fat by following Atkins.

Then there are some foods you need to avoid during the Atkins diet I have mentioned below :

  1. Sugar added Foods
  2. Low-fat foods
  3. High- carb Vegetables
  4. Starches
  5. Trans fats
  6. Grains
  7. Vegetable oils

There are some foods you need to eat during the Atkins Diet :

  1. Nuts and Seeds
  2. Healthy Food
  3. Low-carb Vegetables
  4. Eggs 
  5. Meats

Morning Habits For Reducing and Get Rid of Lower Belly Fat :

1. Get up early in the Morning :

The first step you have to need to Get up early in the morning.

If you want to reduce and get rid of the Lower Belly Fat in your Body,

Then Definitely You Have to get up early in the morning.

2. Concentrate on Drinking Water :

The Second Step is to Focus and Concentrate on water.

When you get up in the Early Morning the You have to drink water First.

Drink water which quantity of water you can Drink.

That will Affect on your Lower belly fat.

You can also try Green Tea (Herbal Tea) this is the Second Best Option to Reduce your Belly Fat.

3. Get Healthy and High Protein Breakfast :

The third step is To Eat and Light food and High Protein Breakfast.

So that you can Feel Light in the Morning.

4. Self-weighing:

A study Says that Daily self-weighing May be Associated with more weight Loss and Increase Restraint.

5. Get Sunlight :

Stand up in the Front of Sun is an effective way to help in Weight loss and also Get rid of Lower Belly Fat.

You have to need to Stand in the Front of Sun and Open the eyes and get Sunlight.

To come in the Sunlight into your Body.

You will get the results soon.

6. Exercise :

This is the Most Efficient and Effective way to get rid of Lower Belly fat.

And this is Also helpful For your Body for Smoothness and To be Fit.

This is a source by which you can collect energy to implement in your Other Social and personal work.

I have mentioned More Exercises to do.

All you have to need to follow these Exercises if you will follow the Minimum 10-15 Exercise,

Then you will find the Result soon and Immediately.

Supplements to Get Rid of Lower belly fat :

There are many Supplements and Medicines in the Market to get Rid of Lower Belly Fat.

But Here I will mention some of Those supplements and Medicines that will Affect your body,

And Will help you to reach on your Bodyweight Goal.

These Supplements are very efficient to get rid of lower belly fat.

So Let’s check it out.

There are Some Supplements to Get Rid of your Lower Belly fat :

  1. Soluble Fiber
  2. Yohimbine
  3. Synephrine
  4. 5-HTP
  5. Green Coffee Bean Extract.
  6. CLA (Conjugated Linoleic Acid)
  7. L-carnitine

The Fastest Way to Get Rid of Lower Belly Fat:

  1. Eat Healthy Food and Proteins
  2. You should eat Low-Carb Vegetables (Kale, Tomatoes, Cauliflower, Spinach, Cucumber, Swiss Chard, Lettuce)
  3. Eat Healthy Fats ( Olive Oil, Avocado Oil, Butter, and Coconut Oil )
  4. Do Exercise Regularly In the Morning
  5. Schedule a Custom Plan of Weight Loss
  6. Control on Calories.

So There were the Some Supplements and Medicines by which,

You can Reduce your Bodyweight Soon,

And I am also mentioned some Fastest way to Reduce your Belly Fat and Weight.

So I hope you will follow these steps and if you will do this,

And follow these steps then you will Gain your Weight and Fat goal.

All the Steps I told you is So effective and Can affect on your Body.

These steps come from Case Studies and Practical,

So you can Easily Follow that you will not get any problems whether Physical or Interior Injury In your Body.

So I highly recommend you to Follow these Studies if you want to reduce your Lower Belly Fat.

And I also recommend you Yoga Aasans Because Yoga Aasan Affects the Body. 

There are more Aasans which I Already 

Mentioned are very Helpful to Decrease your Body weight and Lower Belly Fat.

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