Home / / #259 How To Lose Lower Belly Fat

#259 How To Lose Lower Belly Fat

By Rachael Attard, Updated Jan 16, 2017
body fat percentage

Lower belly fat is often a really difficult place for women to lose weight. When you lose weight, you cannot decide where it comes off from your body; and unfortunately lower belly is usually one of the last places that we lose fat. This blog post will explain how to lose lower belly fat.

1. Lose Weight All Over

Losing weight in general, is the only real way you can lose weight from this area. And it might take a while. Women tend to lose weight in their upper bodies (including our breasts!) first, before our lower bodies. So you need to be persistent.

The best type of exercises to help you lose weight, includes:

a) Cardio

Cardio burns a lot of calories and will help you lose weight quickly. Whenever I do lots of running, I notice my mid section slim down a lot. Aim to do some cardio 2-3 times per week. I should also mention that your cardio needs to be intense – i.e. you should be short of breathe and struggling (doesn’t sound too great I know, but it works!). Going for a slow jog isn’t going to cut it. Try to run a bit faster, even if it means you run for a bit less time.beginner's guide to running

b) Resistance Training

Resistance training will help you lose weight quicker, especially in your mid region. In my experience, the higher intensity your resistance training, the quicker your results will be. However, my dilemma is that when I do HIIT type of training, my stomach gets really lean but my legs tend to bulk up. If you don’t have this problem, then definitely try to do some HIIT 3 times per week.me workout

If you do have the same issue, I would aim for 1 HIIT session per week and 2 lighter resistance training sessions per week. Lighter resistance workouts will still work, but may take a little longer. I have some HIIT workouts that won’t cause bulk here and here, and some lighter resistance training workouts here.skinny legs workout

2. Eat Right!

Eating right will not only help you lose weight all over, but will also help you reduce bloating, which can make your lower belly look bigger. To get results, you NEED to be eating well.

A lot of people think that you just need to eat healthier and you’ll get results. While this is great, you still need to be eating the right amount of food for your body. If your body needs 1800 calories per day, and you eat 1800 calories of healthy food each day, you won’t necessarily lose weight.

To find out how many calories you should be eating, read my blog post here. I also just recently posted a free diet plan to help you get abs, so if you need help with what to eat, read this.how to lose lower belly fat

3. Core Exercises

Core exercises WILL help strengthen your core and make your abs look more defined. But it’s pointless if you’re not doing everything else right. So make sure you’re doing cardio, resistance training and eating well, and then you can look into doing core exercises. Here are some exercises to work your lower abs.best-ab-exercises-for-a-flat-and-toned-stomach5

I know it sounds simple – exercise and eat right… But it’s easier said than done! Sometimes it is easier when you stick to a plan and don’t need to think too much about it. If you’re one of these people, then have a look at my eBooks :)

I have one eBook that targets getting a flat stomach. The exercises include a mix of cardio, HIIT and resistance training, and the nutrition plan is quite strict, being gluten, dairy and sugar free. Find out more about this eBook here.22ebook_low

The other eBook is more about getting lean without bulking up, and focuses on slimming down your legs and achieve a more lean and toned look. The exercises include a mix of cardio (low and high intensity) and lighter resistance training. The nutrition plan is more balanced. Find out more about this eBook here.how to get skinny legs

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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5 comments on “#259 How To Lose Lower Belly Fat”

    Elle says:

    Do you still have 3 steps to flat stomach? I clicked the link and there was nth.

      Diana - Lean Legs Support says:

      Hi lovely,
      Unfortunately this program is not on sale anymore. We have designed our Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about it here:

      Lean Legs Program


    pretty says:

    Hi Rachel i need a diet programme coz i want to start loosing weight nd i am 85 kg nd i want to loose 10kg please help

      Rachael Attard says:

      Hi hun, have a look at my blog posts here and here for a free diet plan. Or you can download the free 7 day slim down meal plan from my homepage! It is a full week of meal plans and recipes that are designed for weight loss xx

    Lei says:

    Hi Rachael,

    Would these same tips apply for a person with an ectomorph body type? I’m already quite “skinny” and don’t really want to lose anymore weight (in fact I want to gain more through muscle gain) but I do have some fat around my lower belly id like to get rid of. What do you suggest in this instance?