Here’s are 6 reasons why you have belly fat and how you could decrease it.

If you’ve ever been caught in that extra inches riot - the one that stops you from buttoning your old denims or looking slim that pricey bodycon dress, we all know, belly fat is to be blamed. And if you’re wondering why it huddles around your lower abdomen? That’s simply because your intake of calories is more than your body is using, causing the excess to get stored as fat. Plus, this stomach chub won't vanish with a few green teas or a handful of gym sessions, it requires a dedicated combination of diet and exercise. 

However, before you plunge into lifting and right eating, get a glimpse into why do you get belly fat? For other than the conventional fatty food diet, there are loads of additional reasons - know them all here and prepare to get your hustle mode on! 

Lower belly fat – why do I get it? 

Track your steps - undo a few and take a few more for.   

how to reduce lower belly fat

  1. The fatty foods fight  

Unknown to many but eating certain fats can catalyse your efforts to drop weight. These high-quality fats can be found in salmon, avocados and olive oil; now that just sounds like a whole scrumptious breakfast plan. Backed up by Harvard’s studies that prove, monounsaturated and polyunsaturated fats when eaten within the boundaries of a low-calorie diet can aid the reduction of belly fat. So, what are you waiting for? Go get your healthy guac ready.  

how to reduce lower belly fat

  1. The processed punch 

It all starts in the kitchen! The abs you see while scrolling on Instagram and all the belly fat tales -- which means, a healthy diet that’s low in processed foods is the right route. Consuming refined grains, crackers, sweetened drinks and sugary desserts can increase inflammation in our bodies. These calorie-loaded snacks lead to fat storage and inflammation. To cut the lower abdomen fat, reach natural foods; fresh fruits and vegetables. To keep you (hydrated and) fuller or a longer time, fall back on a Lipton’s green tea - an all-natural and zero calorie drink that increases metabolism and reduces waist circumference!  

  1. The bad fat binge 

As you must’ve heard, not all fats are bad for you but saturated fats are for they contribute to belly fat! To pull back on your stomach chunk, cut down on red meat and high-fat dairy products. Bid your mutton preparations and cheese toasts adieu, and get ready to replace their goodness with foods rich in monounsaturated and polyunsaturated fats. After all, this compromise goes a long way. 

how to reduce lower belly fat

  1. The stress show 

If you’ve been overthinking that one situation or have been keeping up late with those tension talks, your stress hormones have definitely come out to play. Their activation encourages your body to retain more bulk around your middle - also known as the nasty belly fat. And while curbing stress is easier said than done; get mindful. Understand what causes you stress - too much undone homework? Excessive traffic? Make note of it all and plan your agenda strategically to effectively curb the creeps and avoid the triggers.  

how to reduce lower belly fat

  1. The workout whirlwind  

To get rid of that belly fat bulge breaking a sweat and the right kind of sweat should be on your agenda! While the low-intensity grind makes the cut for weight loss, also ensure to incorporate the infamous high-intensity interval training (HIIT) into your gym regime. Routines that leave your heart rate high, burn more calories in less time, have a diminishing impact on your kgs. Plus, they reduce cortisol and insulin as well; the hormones that cause your body to hold onto belly fat. To maximize your efforts on the workout floor, add sessions of strength training to increase your muscle mass which readies your body to drop more fat.  

Well, it’s time to get into your trainers and pull your socks up!  

  1. Age is an answer  

It’s no secret that with age our body changes, the way it looks and also the way we feel about it for the tide of time has a hold on how your body loses and gains weight. Both men and women experience a declining metabolic rate or the number of calories the body needs. This transition makes it tough to burn fat and there, lose weight! 

Tip: If you’re young and are trying to drop your belly inches, seize the moment now  for the walk may get longer when you’re older.  

And while you may get down to implementing all these lifestyle changes; the right foods, the most impactful workouts, the best sleep and no stress, your belly fat may still be stubborn to get done with! To explain its slow departure, we’ve made sense of it all.  

Why is Lower Belly Fat So Stubborn? 

If your belly fat is your problem area and it’s stopping you from feeling like your best self - although you’re spending hours on the treadmill and eating clean and green, we’re about to shed some light on why the bulge won’t budge. 

Thighs too thick or arms too flabby? We’ve all gone to fitness houses with the intention to spot reduce. Only to be told, that’s too far from a possibility! Similarly, belly fat doesn’t fit in the league as well. Don’t like the stomach layer? But well, you go through many layers of hard work.  

The tire around the waist takes increasingly more time to get going because it contains a higher amount of fat cells that don’t respond easily to lipolysis; fat-breakdown process - well, yes they are hard to please. So much so, it can be slowest to move out as compared to other areas of the body. Why? Because these fats have a unique type of receptor than normal fat cells. Termed as alpha-receptors, they cling onto the yellow chunk.  

And if your fat isn’t due to a laidback lifestyle but because of pregnancy, the game is a tad different. To know all things about the abdomen weight your little one left behind, we’ve jotted it all down! 

how to reduce lower belly fat

The pregnancy punch: belly fat  

We hear you and totally get that struggle to achieve that #healthyweightgoal post-baby! It can be tedious… taking care of a newborn, recovering and adjusting to a whole new clock. And amid all these circles to hop back into your prime? Challenging but never impossible! To lose your baby fat; a term that is exclusively related to the load your little one left behind, you have to handle the hustle a bit differently. 

Chuck the crash diets  

The lower calorie foods plans that aim for large weight reductions over the shortest spans of time don’t do well for the new mums. After delivering a baby, one’s body requires good and adequate nutrition to heal and recover. Diving into a crash diet can lead to fatigue, tiredness and at times, absolutely no energy! To stray away from the repercussions of speedy weight loss, eat healthy in filling portions. Further, if the mother is breastfeeding, she would require more calories than normal. 

Don’t neglect these demands and drop your kgs in a sustainable fashion.  

how to reduce lower belly fat

Must-haves: protein and fiber 

To work on that belly fat after you’ve just given birth, we suggest protein and fiber-rich foods! As per the American Journal of Clinical Nutrition, including protein in your diet can boost metabolism, decrease appetite, and reduce calorie intake. Whereas, fiber can help you feel fuller for longer by slowing down digestion and reducing hunger hormone levels. So, add the grains and meats to your cart and allow yourself to get fit the healthy way.  

Embrace resistance training 

With a baby on board, resistance training like weight lifting will help you lose weight and retain muscle mass - just like what you need to do. Instead of directly starting off, ensure you’re mentally fit and have the strength to put your best workout foot forward - sign up for some calming yoga or deep tissue massages. These classes will leave you relaxed and agile to get going with the best cardio and weights session.  

Also, finding time to exercise and reduce belly fat with a baby can be difficult, but there are gyms that offer classes for mothers and babies (in person and online.) Plus, there are loads of online videos and e-apps that will help you manage your new life like a pro! 


You ask, we answer.

Q: What is one thing that I must do to lose belly fat? 

A: Increase your movement! Sit less and get on your feet more. Find ways to get moving. Set a timer on your phone to remind yourself to get up every hour or so and talk a short walk, even if it’s in your home. Even brisk walking can be beneficial.  

Q: Can skinny people have belly fat too? 

A: Yes, you can look skinny or have a healthy body mass index but still have fat accumulated around your belly. Fat is visible in most people. However, over the years MRIs and CT scans have shown that many skinny people have hidden layers of belly fat too.