Let’s face it –  getting rid of lower belly fat is hard. For men and women. What makes it even more frustrating is having to wait. You want to drop that beer belly or lose those love handles fast! That’s why we’ve compiled our Top 5 Ways To Get Rid of Lower Belly Fat Fast. And you’ll likely get rid of those love handles too.

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We also want to give you a free ebook that can help you achieve your fat loss results. If you want to skip the Top 5 list and just get the book, go to the bottom of the page and register for your free book.

Let’s get started, shall we?

5. Exercise

get rid of lower belly fat exercise more

Before you click away, hear us out. Not all exercise is the same. While doing jumping-jax, sit-ups and push-up are great, they’re not going to get rid of that lower belly fat quickly. And that’s the goal, getting rid of the fat around the belly, lower belly and love handles. Not only are we going to present you with an option that is effective, but it will also take you less time than traditional methods.

The program we’re talking about is HIIT – High-Intensity Interval Training. The basic premise goes like this: You exert yourself for a period, rest for a period and repeat it anywhere from 6 to 12 minutes. There are a number of different ways to do it. So we’ll give you a couple of them and let you decide what works best for you.

One take is to exert yourself to the max for ten seconds with a 20-second rest. Rinse and repeat for the desired time period. If you’re just starting out, you’ll feel like you’re going to die. But if you stick it out, you’ll see a marked difference in your lower belly fat composition quickly.

Another take that is a little easier for beginners is to push yourself for 30 seconds at 70% of your maximum exertion level followed by a 30-second rest. This, too, will make those love handles get smaller.

The most common method for doing these exercises is on a treadmill or elliptical machine. But what if you don’t have a gym membership? Does that mean you have to live with that stubborn belly fat forever?

No. In fact, if you’ve ever seen a football practice, they’re doing this all the time. On a field. For free.

They’re called “wind sprints”. Here’s how to do them. 

Stand on the goal line. Run as fast as you can to the 10-yard line. Then walk back to the goal line. Once you return to the goal line, turn around and do it again. Repeat this for the same time period as we prescribed above. As your fitness level increases, stop further up the field. For example, if you originally stopped at the 10-yard line, stop at the 15-yard line as you get stronger. Then move it to the 20 and so on.

Keep this up and within a few weeks, you’ll see that lower belly fat melt away. 

One more thing: you don’t have to do this every day. In fact, it’s recommended that you only perform HIIT 3 times a week with a day of rest in between. How’s that for an effective exercise program! You don’t need a gym. You do it for a MAX of 3 times a week. And you won’t have that beer belly or love handles so you can strut on the beach like a fitness model.

4. Diet

get rid of lower belly fat eat healthy

Most people will start with this topic. And for good reason. In order to eviscerate lower belly fat in men or women, diet is paramount. No matter how much HIIT you perform, if your diet is not in order, you won’t see results. At least not quickly.

Are we telling you to eat boiled chicken and brown rice every day? No, but if you did you might look like Chris Evans’ Captain America or Liem Helmsworth’s Thor you might want to consider it. Not ready to get that hardcore? You don’t have to.

You’ll find a host of detailed diet plans along with the lastest eating program at your disposal. One in particular changes every year with a new marketing hook. One year you’re counting points. Another year you don’t count anything. Stick around long enough and that will change again too. 

What we recommend is simple. And you’ve known what to do for a long time. And you didn’t pay anyone to tell you. So we’ll just put them in a bullet list:

  • Keep sugary drinks and sweets to a minimum
  • Limit alcohol consumption
  • Eat lean proteins
  • Eat high fiber fruits and vegetables
  • Make your plate colorful with vegetables of different colors
  • Drink plenty of water

Doing this in conjunction with your exercise program will make that belly fat vanish in no time.

3. Have a Support Group

get rid of lower belly fat use a support group

There are going to be times when you just aren’t going to want to eat properly or exercise. That’s when things get dangerous. Think back to when you liked your physique the most – that time when you didn’t have love handles, lower belly fat, a beer belly. Remember that man or woman you were when you turned heads. What happened between then and now?

Perhaps you experienced some trauma in your life and turned to food. Perhaps that trauma didn’t make you find comfort in food. Perhaps you just stopped being active. The old saying “calories in vs calories out” – you stopped burning as many calories as you were consuming even if they weren’t a lot. Maybe the family grew and responsibility crowded out the time you used to spend being active. 

Whatever the reason, it can be challenging to do the things we want to do or know we should do to get rid of that unwanted belly fat. That’s when a support group comes in.

A support group doesn’t have to cost a lot of money. In fact, it doesn’t have to cost anything at all! If you like the programs that you pay for to follow a plan and go to meetings, then by all means, please attend them.

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Other options are to join a Facebook group. It cost absolutely nothing (in most instances) to join a Facebook group that focuses on weight loss. Another option is to see if your gym has a group. And if it doesn’t, you could start one. If you think the gym owners would welcome it (assuming one doesn’t already exist), pitch the idea. Even if they aren’t fond of the proposition, you could start a personal one with the members of your gym that you workout alongside. 

The key is to have someone you can talk to during those times when you don’t want to do the physical work or when the temptation to not eat according to plan is strong. Having that support group will keep you on track to losing that lower belly fat.

2. Sleep

get rid of lower belly fat more sleep

This one might sound odd. After all, isn’t the idea to get rid of lower belly fat? How is sleeping going to do that or get rid of love handles? 

Believe it or not, this is probably the easiest thing for men and women to do in order to lose fat fast.

If you’re doing the first two things – exercising and eating properly – sleep should come easily. But in order to make sure we’re all on the same page, let’s be specific.

Don’t stay up late. If you get up for work or to get the family ready for the day at 5 AM, staying up until 1 AM or 2 AM isn’t going to help in your lower belly fat reduction. 

During sleep, your body performs essential functions including eliminating waste from your body. And because you’re eating healthy foods and burning excess body fat (we’ll say belly fat to keep you motivated), there’s a lot of waste to be removed.

So if you want to see the hard work you’ve put in have results – removal of lower belly fat, vanishing love handles, no more beer belly – then getting proper sleep is a must.

But like we said, if you’re doing nothing but eating right and performing HIIT, getting sleep should be no problem.

1. Have the Desire To Get Rid of Lower Belly Fat

Why do we list this as number 1? 

get rid of lower belly fat motivation

Because if you’ve ever tried to lose weight, you know that motivation is the key to everything. Think about the first 4 items we mentioned. If you don’t have motivation, you’re not going to push your body to limits it’s not used to. Without motivation, you won’t prepare the food necessary to make the body transformation. And unless the motivation is there, even with a support group, it’s unlikely you’ll even attend let alone do what’s recommended.

So how do you stay motivated? That depends on the person.

Some keep pictures of themselves from when they looked their personal best to drive them to their goal. Others have a specific outfit they want to slide into after their lower belly fat isn’t in the way. Still others realize that without change, they may never see important events in their loved one’s lives. Or they don’t want their family to deal with losing them when it could have been prevented.

Whatever your motivation, the key is to have one. Keeping that goal in mind will help you stay on track. And before you know it, you will have gotten rid of that lower belly fat faster than you possibly imagined!

We want to read you the disclaimer here. We’re not nutritionists or certified personal trainers. We’re sharing what has helped us achieve results along with recommendations from professionals. We recommend you first check with your doctor before starting any training or dietary program.

Here’s A Free Gift

To help you achieve your goal, we want to give you this ebook absolutely free. It’s written by 6-time best-selling author Liz Swann Miller. In her book, The Red Tea Detox, she explains how anyone can lose fat fast.

Why should you believe her? She has over 10 years of experience as a practicing Neuropath specializing in healing through nutrition. She has degrees in Psychology and Naturopathy. Her “goal is to educate as many people as possible about the healing powers of food and how to easily incorporate these changes into their daily life.”

We want to give you her book absolutely free of charge. Just enter your email in the form and we’ll instantly send you a digital copy of this life-changing book.

And here’s to your success in getting rid of your lower belly fat – fast!