How to Get Rid of Fat That Hangs Over the Lower Abdomen

If there's one place on the body that more people would like to tone up than any other, it's the lower abdomen. Fat accumulates and hangs over the lower abdomen due to lack of exercise and poor diet. While abdominal exercises will do a lot to strengthen the muscles underneath the fat, you'll never see those muscles unless you reduce the overall fat content of your body. Despite all the fad diets and expensive exercise machines on the market these days, the traditional method of eating a healthy diet and exercising regularly remains the most effective way to lose weight, in your abdomen and everywhere else.

Things You'll Need

• Healthy food

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Instructions

What To Do

• 1

  Choose your foods wisely to lower your calorie intake and maximize the amount of nutrients your body takes in. Eat lots of whole grains, lean proteins, fruits, vegetables and other healthy foods. Your goal is to burn more calories than you consume while retaining a healthy balance of fiber, calcium, iron and other essential nutrients.

• 2

  Avoid junk food and unhealthy stimulants. While it's okay to enjoy a beer, can of soda or bag of chips on occasion, these should be strictly "sometimes foods." Foods with high sugar and fat content should be taken out of your normal diet if you're trying to lose weight and eliminate lower abdominal fat. Reduce your consumption of caffeine because it only boosts your energy in short bursts and does not give you the nutrients your body needs.

• 3

  Develop a consistent exercise routine. Weight training is good, but if you're really just trying to lose weight, you should focus on cardiovascular exercise. Walking, jogging, swimming, bike riding, inline skating, hiking and other recreational activities are all easy great places to start. You'll know you're working hard enough if your heart rate increases and you're sweating considerably.

• 4

  Consider doing basic abdominal exercises. Focus not only on the lower abdomen, but on all the muscles in this region. A balanced regimen of crunches, sit ups and leg lifts will help train these muscles so that when you do lose the fat, your abs will look toned and muscular. Keep in mind that abdominal exercises alone are no substitute for regular diet and exercise.