Home Weight Loss How to Lose Lower Belly Pooch Fast: Tips, Workouts & Diets to Follow

How to Lose Lower Belly Pooch Fast: Tips, Workouts & Diets to Follow

Written by Decyry Jhoy Serrano, RPh
Published: Last Updated:

Having loose belly fat especially in the lower abdomen gives you a hard time choosing the best clothes to hide them.

But, this is not all about fashion.

Take note that having a wide waist circumference due to belly fat is unhealthy and dangerous.

According to a study published in The New England Journal of Medicine, lower belly fat accumulation is associated with mortality.

In this study, it was reported that every 2-inch increase in the waistline of a person can increase the risk of mortality rate by up to 17% and 13% in both men and women, respectively.

Moreover, this accumulation of lower belly fat is caused by many factors.

In this article, you will be able to find out the causes of this lower fat, how to get rid of lower belly fat, especially after pregnancy, and what lifestyle changes you can do to prevent them from emerging.

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How to Burn Lower Stomach Fat: Effective Ways to Tighten It (In Female)

lose lower stomach fat

Let’s take a brief look at the causes…

Causes of Lower Belly Fat Accumulation

Having stomach fat, especially in your lower abdomen, is not just simply because of the unhealthy foods you eat such as junk food or fried foods. 

This accumulation is also caused by many factors such as the following:

1) Alcohol Consumption

As we all know, chronic consumption of alcohol causes lots of dangers to the health, especially liver diseases.

However, take note that this alcohol consumption also imposes changes to your weight as it is one of the foods that can store fat in your body.

Too much alcohol consumption leads to an increased risk of obesity and weight gain, especially around the belly. 

In this study, it was also reported that men who consume alcohol are more prone to this belly fat accumulation compared to women.

2) Lack of Physical Activity

Of course, when you do not exercise, you do not allow the fat all over your body to get burned.

Therefore, if you consume more calories without exercising after, weight gain awaits you.

Moreover, the parts of your body that are affected when you have an inactive lifestyle include your arm and your abdomen.

3) Stress

In the body, we have this steroid hormone called cortisol.

Also known as the stress hormone, this steroid is responsible for regulating the functions of the body such as metabolism and immune response.

When you are stressed, this steroid increases your glucose levels, causing a fight-or-flight response, leading to unintentional accumulation or build-up of fat.

4) Genetics

Genetics plays a big role when it comes to obesity.

According to a study published in the Current Diabetes Report, the reason why some people are obese is because of their genetic traits. In this study, around 40-70% of obesity is caused by genetic factors.

Moreover, this happens not because a patient has a family background of having a bigger body build but because certain diseases or health conditions are acquired by their ancestors.

For example, if one of your parents has an obese body, this might be because of his or her metabolism problems, and this metabolism issue might be what you have acquired genetically.

5) Lack of Sleep

According to a study by a medical doctor from New York, when you have a short sleep duration, the tendency is that you would experience weight gain, and this could lead to lower belly fat accumulation.

But how does this happen?

In the same study, it was reported that people who do not get sleep tend to eat more because of unhealthy eating behaviors.

6) Smoking

Although this is not directly associated with lower belly fat accumulation, this could still be considered a risk factor.

According to a study in Korea, in terms of visceral fat, it was found out that between smokers and nonsmokers, the former had more visceral fat compared to the latter.

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Diet Tips: Focusing on What You Eat to Get of Lower Belly Pooch

Take note that the foods you choose are the main culprit for your abdominal body fat.

Because of this, you have to change your food preferences. In short, consider healthy eating or a balanced diet.

This healthy eating would not only reduce your waist circumference but may also improve your overall health.

Below are some diet tips which you may consider:

1) Avoid the Sweets

Sweets are also considered junk food and it is okay to consume some sweets from time to time.

However, if you take too much, especially those foods with added sugars, and products with high-fructose corn syrup, you are increasing your risk of becoming unhealthy.

According to a study published in the Journal of Hepatology, added and hidden sugars affect the metabolic health of a person.

Because of the fructose ingredient, weight gain and fat build-up around the abdomen and liver will be frequent.

But, how does this happen?

When your body is filled up with too much sugar, the tendency is that the excess sugar will be converted into fat.

According to a study in China, this will not only increase your abdominal fat but will also impose many health problems such as insulin resistance and metabolism issues.

Therefore, as much as possible, avoid consuming too many sweets, including sugar-sweetened beverages as this could increase your risk of developing obesity by up to 60%, especially when you consume them daily.

2) Consume More Protein

As you start taking a calorie deficit diet, you must start yourself going into a protein-rich diet.

Protein is a macronutrient that can help you achieve the flat stomach you want during your weight loss journey as it boosts your metabolism by up to 80-100 calories per day.

According to a study, consuming more protein can reduce your unhealthy cravings by up to 60%. 

Therefore, when you add more protein to your diet, the probability for you to lose weight will be higher and your goal to get rid of belly fat will be achieved.

Some nutrient-dense foods include whole eggs, fish, legumes, and dairy products.

If you do not want to consume these real foods, you can buy a protein powder which you can add to your favorite beverage for more convenient consumption.

To know how much lean protein you can consume per day, you can consider using a diet application to help you in counting calories, know how many calories you still can consume, and track your daily food intake.

3) Lessen the Carbs

Another type of macronutrient, carbohydrates are also related to sugars and starches. Since some sugars are unhealthy to the body, it is safe to say that carbs provide the same.

Therefore, if you want to lose lower stomach fat or burn belly fat, lessening your carbohydrate consumption is a smart choice.

In fact, according to a journal published in Diabetic Medicine, cutting your carbs out is more effective for losing belly fat compared to having a low-fat diet (diet using healthy fats).

In another study, people who consider a low-carb diet were able to lose weight.

If you want to focus on losing weight, reducing the carbs with sugar ingredients would suffice.

However, if your goal is also to get rid of lower belly fat fast or in no time, reducing your carbohydrate intake by 50 grams per day is better.

4) Choose Fiber-Rich Foods

Take note that consuming lots of fiber can help you in your losing weight activity. However, you must be aware of the type of fiber you consume.

Viscous (soluble gel-forming) fibers are more effective than non-viscous ones. 

Moreover, in another study published by medical doctors in Boston, it was reported that consuming an additional 14 grams of this type of fiber per day can result in weight loss by up to 2 kilograms.

Lastly, for those who want to lose belly fat, especially in the lower area, consuming an additional 10 grams of this soluble fiber per day can help you lose belly fat by up to 3.7%.

Some of these soluble fibers include legumes, whole oats, and pectins.

For those who do not want to consume these real foods, considering supplements that contain the ingredient called glucomannan could also help you achieve a lost weight.

5) Try Doing an Intermittent Fasting

Having a break from consuming food allows your body not just to lose weight but also help improve its metabolism. 

People who did an every order day intermittent fasting were able to reduce 4-7% of their abdominal and lower belly fat within 6 months.

6) Less Saturated Fats

Saturated fat can increase your fat cells as they contain too many calories.

Eventually, when you regularly consume these unhealthy fats such as palm oil, margarine, and full-fat dairy, you increase your chance of having fat storage in your body.

So, instead of these saturated fats, you may want to turn to unsaturated ones as they provide none or fewer calories.

One example of these unsaturated products is fish oil supplements.

However, before buying or taking one, consider reaching out to your medical doctor to know enough fish oil you need to consume every day.

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Exercises & Workouts to Lose Bottom Stomach Fat

Resistance band exercises

As said, when you are inactive physically, you do not help your body burn that excess fat.

Therefore, considering some exercises would be of great help if you want to get rid of your belly fat.

Some possible exercises you may consider include the following:

1) Crunches


The best and most effective strength training exercise that can help you get rid of lower belly fat and tone your lean muscle tissue is crunches.

Although this might look easy, it needs a lot of dedication. 

Some people may have a hard time doing it while others, especially those with stronger upper body strength, may do it easily.

To do this exercise, lay down flat with your knees bent.

Keep both of your feet on the ground.

You may want to place both of your hands behind your head or you may keep them crossed on your chest.

Lift your upper body, then, while monitoring your breathing pattern.

As much as possible, keep your feet still to burn fat.

2) Aerobics


According to a study by medical doctors in Belgium, doing aerobic exercises such as walking, cycling, and swimming do not just help you reduce body inflammation, lower sugar levels, and improve metabolism.

Instead, these strength training exercises can also help you lose lower belly fat.

In another study published in Cardiovascular Diabetology, it was found out that regularly doing aerobic exercise can help in weight maintenance and prevent regaining of fat.

3) Zumba


Zumba is also considered a high-intensity exercise.

Although it focuses on cardiovascular health, it still can help you burn fat, lower blood sugar, tone muscle on the legs, and lose belly fat.

According to a study published in the Journal of Sports Science and Medicine, the calories burned of women who participated in a Zumba class reached up to 9.5 calories per minute.

In terms of Zumba class, there is a personal trainer who will guide you on how to properly do this activity.

4) Vertical Leg Exercises

Vertical Leg Crunches

Leg raises are actually great strength training activities for your abdomen.

Aside from helping you lose belly fat, it tones your lower abs and increases your upper body’s stability and strength.

To do this exercise, you must lie down on your back and place your palms below your hips. 

Slowly lift both of your legs until you reach a 90-degree angle.

Inhale while you lift your legs and exhale as you lower your legs back down.

5) High-Intensity Interval Training

This is a type of strength training exercise that focuses on burning more calories and fat.

Also known as HIIT, this is a vigorous exercise and it can be actually done with your personal exercise choice. 

The only thing that you must remember when doing a HIIT is that you must challenge yourself nearly to your max.

6) Resistance Training

Resistance Training

Although this does not focus on burning lower abdominal fat, this type of exercise or training can still be considered as an alternative to lifting weights.

Regularly doing resistance training prevents you from accumulating body belly fat.

Lifestyle Changes for Lower Stomach Fat Reduction

Of course, along with eating healthy and exercising, you must also start making changes to your lifestyle.

Some of the healthy habits you can do include the following:

1) Improve Your Sleep Quality

lady sleeping

Being deprived of sleep can induce your hunger hormones and make you crave those unhealthy ones.

Some people may really have a hard time getting complete or enough sleep hours.

However, take note that having quality sleep is more important than getting a longer sleep time.

There are many ways to get quality sleep such as improving your bedroom environment, considering sleep supplements, and limiting daytime naps.

2) Get a Healthy Support Group

support group

Getting a healthy support group does not just mean you have to be enrolled in a weight loss support program. 

This also means that you must hang out with people with the same goal as you because these people will encourage you to do and eat better.

3) Limit Alcohol Consumption

Women taking alcohol

Occasionally consuming alcohol is fine especially when you are with your family or friends.

However, if you want to lose fat or get rid of that belly fat, you have to limit the alcohol you take. 

Take note that when you consume alcohol, you are not just only stressing your liver but you are also leading yourself to get that pear-shaped body.

One alternative for alcohol is green tea with lemon.

This mixture will not just help you lose weight but also provide healthy detoxification.

4) Stay Hydrated

lady drinking water

Take note that as you exercise, you must also keep yourself hydrated.

Keeping yourself hydrated can help you achieve weight loss and body fat loss, especially on your lower abdomen.

Moreover, it is advised to consume more than 1 liter of water per day to see the weight loss result in no time.

5) Avoid Overstressing

Being stressed is also related to sleep deprivation.

When you are stressed, you can’t sleep well, and your desire to snack more comfort foods, such as pizzas, milk teas, and junk food, increases. 

As both of these are factors for getting that excess weight and belly fat accumulation, it is advised to always try to stay calm.

You might want to consider doing morning yoga to improve your psychological health as well.

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How to Lose Lower Belly Pooch After Pregnancy

Based on personal experience, a jiggly belly is normal after pregnancy.

This happens because your abdominal muscles were stretched after giving birth to your new bundle of joy.

Usually, this wobbly belly may stay like that for some weeks.

Although it can keep you conscious as your body does not go back just like how it was before pregnancy, there are many solutions that can help in addressing this issue.

Some of these include the following:

1) Use a Girdle

Girdles are not just meant to be used during pregnancy to support your lower back.

Instead, these products can help speed up the process of bringing back your normal abdominal muscle size. 

Moreover, when you buy, get a postpartum girdle that is lightweight, easy to wear, and provides gentle compression.

2) Postpartum Abdominal Exercise

As said, there are many abdominal exercises for you.

However, after pregnancy, you have to seek medical advice from your doctor before doing one in order to avoid bleeding or other dangers to your health.

Understand that your body is still healing and you must give it some time to restore naturally.

The Takeaway

Indeed, having that bumpy belly is not just a simple thing that can make you conscious.

Instead, it can be a sign of underlying health conditions.

There are many reasons why stubborn lower belly fat accumulation arises.

Fortunately, there are solutions to help you lose belly fat, such as a healthy diet, proper exercise, and changing your lifestyle.

Although getting rid of belly fat cannot be seen overnight, consistently sticking to your diet and exercise plan will help you speed up the process of burning calories and fat.

Lastly, since pregnancy may stretch your muscles, the use of a girdle after giving birth is also advised.

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