How to Remove Lower Belly Fat

Excess fat in the abdominal area is harmful to your health and puts you at risk for serious health conditions, including heart disease, diabetes, stroke, some forms of cancer and sleep apnea, according to MayoClinic.com. A waist circumference, measured just above the hip bone, of over 40 inches for a man and 35 inches for a woman is an indication of excess belly fat that should be removed.

Things You'll Need

• Measuring tape
• Exercise clothes
• Resistance bands or free weights
• Fruits
• Vegetables
• Low-fat foods
• Whole grains

Exercise

1. Start an exercise routine that gives your entire body a work out. Doing only spot exercises for your lower belly will not help you lose the weight as your body is designed to lose fat gradually from all over your body. Do 30 minutes of aerobic exercise at least five days a week to burn off your excess fat, recommends the Center for Disease Control and Prevention. Work out at a moderate-intensity level doing activities you enjoy such as brisk walking, bicycling, swimming, water aerobics or belly dancing.
2. Do at least two days of muscle-strengthening exercise activity that works all your major muscle groups. Try weight-lifting, exercises on circuit training machines, yoga or Pilates workouts. These muscle-building exercises increase your strength and flexibility while they burn calories.
3. Add extra exercises that focus on your lower belly area, such as crunches and twists, to improve the shape and density of your lower abdominal muscles. As your belly fat decreases, your toned muscles will become visible.

Diet

1. Analyze what's in the food you normally eat and eliminate any high-calorie items from your diet. Your new dietary goal is to consume fewer calories in a day than your body uses. Aim for a daily intake of 2,000 calories a day to start and lower that number if you aren't noticing any weight loss results.
2. Eat more fruits and vegetables every day. These foods contain no cholesterol and are naturally low in fat and calories and high in appetite-satisfying fiber. Fruits and vegetables are also full of the vitamins and minerals your body needs to stay healthy. A good starting point is to eat 2 cups of fruits and 2 1/2 cups of vegetables daily.
3. Switch to low-fat foods. Eat lean meats that are low in saturated fats and cook them on the grill, sautéed in olive oil or baked in the oven. Increase your intake of low-fat plant-based protein foods, such as beans and lentils. Choose low- or no-fat dairy products.
4. Eat fiber-rich whole grain products. Try whole oatmeal, brown rice, whole wheat bread and pasta as well as whole grain cereals. Those foods provide your body with essential vitamins and minerals and their high-fiber content fills you up faster on less food.