Lower belly fat can be incredibly stubborn and I’ve heard from sooo many women that they feel like no matter what they do, the lower belly fat just doesn’t seem to go away.
When it comes to losing belly fat, there is one thing that’s absolutely crucial for success. That one thing is DIET. I cannot stress this enough. If you want to lose belly fat, lower belly fat included, you need to sort out your diet. If you just exercise but don’t pay attention to your nutrition, you won’t get the results you want.
In this blog post, I’m going to break down some of the causes of belly fat, and the foods you might want to avoid if you’re on a mission to lose it.
WHAT CAUSES BELLY FAT?
There is so much to unpack with belly fat. While working as a personal trainer and a nutritionist, I learned that the causes for belly fat can vary and are often interlinked. While we can’t control all of these factors, we can definitely make lifestyle changes to lose belly fat effectively.
Here are some of the most common reasons why we women gain belly fat:
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POOR DIET
We’ve all heard the saying, “Abs are made in the kitchen” and I couldn’t agree more with this! Eating a lot of sugar, refined carbs, and unhealthy fats can make you gain weight, especially around your belly.
That’s why it’s important to eat right and know how to balance your meals. You can reduce belly fat and stay healthy by choosing healthy foods and eating a balanced diet.
Check out the post below on balancing your plate according to your body type. :)
LACK OF EXERCISE
Lifestyle is another major contributor. When you don’t burn as many calories as you consume, the excess is stored as fat. Regular physical activity helps to burn off those extra calories and reduce overall body fat.
You can try exercises such as steady-state cardio and especially high-intensity exercises such as running. Running burns LOTS of calories, and will help you lose belly fat faster. Another exercise that I recommend for belly fat loss is HIIT or high-intensity interval training, an ab-focused workout to help tone that tummy!
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You can try this HIIT workout I did from the Flat Tummy Challenge :)
STRESS
Stress can pack on the belly fat. When you’re stressed, your body ramps up the production of cortisol, a hormone that makes you hungrier and stores more fat, especially around your midsection. So, managing stress is key to keeping that belly in check!
Here are some of the symptoms you might want to check to see if your stress hormones are imbalanced.
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LACK OF SLEEP
When you don’t get enough sleep, your body’s hunger hormones go out of balance. This means you start craving those high-calorie, high-sugar treats, even when you’re not hungry.
It’s your body’s way of making up for the lack of energy it feels from not sleeping enough, so it tells you to eat more. And guess where all those extra calories tend to go? Yep, right to the belly. So, getting those Z’s will keep your cravings at bay—and your belly fat—in check :)
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AGE AND HORMONES
As we get older, our bodies change, and one of those changes involves our metabolism slowing down. For us women, things like menopause can shake up our hormone levels, and when estrogen decreases, it can lead to more belly fat.
So, as the years pass, it’s common to notice some extra weight settling around the middle area of our tummy.
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WHAT FOODS SHOULD I AVOID TO LOSE LOWER BELLY FAT?
There are a lot of ways to lose lower belly fat and in my own experience, I’ve found that cutting down on specific foods is one of the keys in losing that stubborn lower belly fat. I’m not saying you can never eat this foods but if you are struggling with lower belly fat, eating less of these foods will be helpful. :)
SUGARY TREATS
Sweet foods like candy, cakes, cookies, and sugary drinks often don’t have real nutritional value and consist of just empty calories. Empty calories will still give you energy but won’t provide the nutrients, vitamins and minerals your body needs to function properly.
When we eat too much sugar, our body stores the extra energy as fat, mostly around our midsection.
This buildup of fat, especially around the belly, is linked to a higher risk of health issues such as type 2 diabetes, heart disease, and metabolic syndrome. So, cutting back on sugary foods and drinks can help keep the belly and the body healthier in the long run.
Avoiding these treats can be tough, especially if you love sweets like me! But it’s worth it for your health. Instead, try natural sweeteners like honey, and drink water or herbal teas instead of sugary drinks.
When I want something sweet, I make my own treats, like this gluten-free raspberry cheesecake! Yum!
ALCOHOL
Sure, a glass of wine or a beer now and then is alright, especially for special occasions, but going overboard can lead to increased belly fat. Alcohol is calorie-dense, containing almost twice as many calories as protein and carbs per gram.
So, while a toast or a celebratory drink is fine, it’s best to keep it in moderation to avoid unwanted weight gain around the belly.
RELATED POST: IS ALCOHOL REALLY THAT BAD?
FRIED FOOD
Ah, those crispy French fries and golden chicken nuggets are hard to resist, but they’re not doing our bellies any favours. Fried foods are loaded with unhealthy fats and calories, which can quickly add up and contribute to stubborn belly fat. Healthier cooking methods like baking, grilling, or steaming are much better choices.
They require minimal or no oil, cutting down on those extra fat calories and helping to keep our bellies trimmer and healthier.
WHITE RICE
Studies have found a connection between eating white rice and obesity in young women. White rice, much like bread and pasta, lacks essential nutrients like fiber and protein. This means it doesn’t keep you feeling full for long, leading to overeating and potential weight gain, especially around the belly.
Instead of white rice, I’ve discovered some healthier alternatives like cauliflower rice, brown rice, quinoa, and whole wheat products. These options are packed with dietary fiber which supports better weight management.
Check out how I made these amazing Sushi Rolls, instead of using white rice I used Cauliflower Rice :)
PROCESSED MEAT
As convenient as processed meats like jerky, ham, salami, hot dogs, and bacon may be, they could be sabotaging your efforts to lose belly fat.
Eating processed meats can lead to weight gain, with studies showing an average increase of 0.93 pounds, that’s why I’ve swapped out processed meats for leaner protein sources like fish, chicken, and beans. Not only are they lower in unhealthy fats and calories, but they also offer a better nutrient-to-calorie ratio, supporting a healthier belly!
One of my favourite fish recipes is this delicious fish piccata!
WRAPPING UP
To lose lower belly fat you need to make some lasting changes in your lifestyle, like getting better sleep, reducing stress, and eating healthier foods. You don’t need to deprive yourself or follow strict diet rules, you just need to find balance, listen to your body, and make choices that will nourish both your physical and emotional well-being.
By knowing which foods to avoid, you can bravely take a step in making smarter choices that would benefit your overall health.
You can check out many workouts on my Instagram, and I post new ones every week. I have a great variety of workouts that can help you manage your lower belly fat. :)
But if you need a more structured routine, then I suggest trying my new Flat Tummy Program that’s designed to help you get a flat belly and strong core.
This is an 8-week workout program adequate for beginners and tailored to your body type. It includes full-length workout videos led by Narelle (you probably remember her from the original Lean Legs 1 Program.)
Remember, losing your belly fat, just like any of your fitness goals, requires time. But with the right tools, you too can do it!
Love Rachael xx
SOURCES
- Cortisol – https://my.clevelandclinic.org/health/articles/22187-cortisol
- Hunger Hormones – https://my.clevelandclinic.org/health/body/22804-ghrelin
- Menopause – https://www.rachaelattard.com/perimenopause-and-menopause-exercise-and-supplements/
- Decrease in Estrogen – https://www.medicalnewstoday.com/articles/321837
- Higher Risk of Health Issues – https://www.webmd.com/diabetes/features/how-sugar-affects-your-body
- Metabolic Syndrome – https://www.nhlbi.nih.gov/health/metabolic-syndrome
- Alcohol is Calorie-Dense – https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/
- Unhealthy Fats and Calories in Fried Foods – https://pubmed.ncbi.nlm.nih.gov/9713586/
- Connection Between Eating White Rice and Obesity – https://www.tandfonline.com/doi/abs/10.1080/07315724.2015.1113902
- Increase of 0.93 Pounds – http://www.nejm.org/doi/full/10.1056/NEJMoa1014296
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