Cardiovascular exercise will help you create a greater calorie deficit and increase metabolism helping you lose belly fat. There are certain foods that will help you lose belly fat, while other foods will actually increase belly fat.
To lose belly fat as quickly as possible, to set the right targets, and to choose the right exercises and diet to lose belly fat fast you need to customize your weight loss program to suit your individual needs. Body fat calculator to determine you body fat percentage and keep track of your weight loss. If your body fat percentage is high, then you may have higher levels of belly fat and it worth talking it through with your doctor. The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back.
As you inhale, slowly and with control lower your legs until your feet almost touch the floor. Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor. If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor.
To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape. To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to brining your legs as low to the ground as you can, while maintaining control and good form. You cannot target fat loss; you cannot lose fat from one specific area by thinking about it. Research suggests that interval training is one of the most effective methods of burning belly fat. Accordingly, to lose belly fat you have to lose energy or, to put it more simply, you have to burn more calories (energy) than you eat.


Foods that help burn belly fat are low in saturated fat and high in monounsaturated fat, such as olive oil, walnuts, and flax seeds. This will help fight belly fat and also stops the muscle loss that occurs during weight loss. Therefore, determine you body type to find out how easily you’ll lose belly fat, and how easy you’ll find it to build muscle. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge.
In fact, your belly bulge may be due to your pelvis being tilted too far forward and downward, causing your lower back to over arch  and pushing out the lower part of your belly. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body. Factors that can influence belly fat include gender, genetics, hormones, body shape, lifestyle and certain foods. Having an understanding of your body type, will help you determine the best macronutrient ratio to help you lose belly fat.
Unlike muscle that you can target and make bigger exactly where you want to, you cannot do the same with fat. An effective plan to lose belly fat must addresses the causes for why you are carrying more belly fat than you would like. For example, some endomorphs lose weight more easily on low-carb diets, while others do better with high-carb. Ectomorphs should be able to lose belly fat relatively easily, but will have to put a lot of effort in gaining muscle mass and ab definition. Even if you’re super lean and have very little belly fat, if you have an excessive anterior pelvic tilt, your lower abdomen will protrude. However, there is much more you can do than simply reducing your calorie intake to lose belly fat.


Indeed, research shows that Mediterranean style dietis the best diet in aiding the loss of belly fat. However, to get the abs you’re after, once you’ve reduced your body fat percentage you then need to focus on MUSCLE. Endomorphs will struggle the most to lose belly fat, and will have to work hard to achieve defined abs.
Working your lower abs and deep abdominal muscles will pull you in and slim you down, as well as tone and define your lower belly area. However, if you suspect this may be a problem, your best course of action is to see a health professional for diagnosis and treatment. They will make your muscles bigger, but that helps little if they are hiding beneath a layer of fat.
If we could gain and lose fat where we wanted, plastic surgeons would be out of business and breast enhancement (more fat) and liposuction (less fat) would be redundant. You can’t decide that you’re going to lose fat from everywhere but your chest (if you’re a woman) or that you specifically want to lose fat from your belly.
The lower belly can be one of the last areas from which people lose fat and because of that it appears to be stubborn fat. This is especially true for women, as women are hormonally predisposed to store fat in the lower belly area and thighs. There is one thing you can do (apart from liposuction!) to help you lose fat speficically from your belly – change your diet.
Research show that eating certain foods can specifically cause you to gain belly fat or lose belly fat.



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