Yoga, cardio, and situps can tone your muscles. It can also strengthen lower abs. But these exercises will not get you rid of fat deposits. The only way to do this is to lose fat in general. Calorie deficits help one attain this. For everyone, storing fat can be a different experience. This is true, especially at the lower belly, where all the fat seems to gather. Storing (and burning) fat is influenced by a lot of things. It can either be genes, diet, inflammation, or lifestyle factors. It can be one or all of them. When trying to get rid of fat in the tummy area, one needs a lot of patience. But aside from patience, there is a lot more one can do to speed up the process. One of the major things one can do is to change the mindset. One should know that it would be nearly impossible to spot or treat an area of your body. One example is the thinking that one should do a specific exercise to get rid of belly fat. Yes, exercises like situps, cardio, and yoga can tone the muscles. They can even improve lower abs. But these alone will never erase all the fat deposits in one’s body. When losing fat on the belly, one should lose fat overall. This is something that can be done with regular exercise, paired with a calorie deficit. In order for one to create a calorie deficit, one should burn more calories than what is consumed. If this is attained, there is a calorie deficit. About 3,500 calories are equal to 1 pound of fat. A calorie deficit of 500 calories per day can equate to 1 pound of fat lost per week. This can be done through regular exercise and a healthy diet. It is popular for others to go through extreme calorie restriction. This is a popular way for most to lose at least 2.5 pounds per week. While it sometimes works, this method is not advisable. The Diet to Lose Belly Fat When one consumes more than burn calories, there is a tendency for visceral fat to build up. These always gather around the abdomen. When one eats the right food, weight loss can be attained. In a healthy diet, there are a lot that should be avoided. First on the list are processed foods and those that are high in sugar. Most of these foods are associated with sugar instability. Aside from these, these types of foods are also connected to problems of the digestive tract. Instead of having these foods, we should shift the focus to healthy proteins and fiber. Cruciferous vegetables have the power to keep you feeling full for longer periods. Aside from that, these also contain nutrients your body needs. Examples of these foods are broccoli, kale, and cauliflower. Foods rich in protein can be hard-boiled eggs, meats, beans, legumes, seeds, and nuts. As much as possible, try to avoid sweetened drinks. This includes energy drinks. Even diet sodas should never be on your list. Instead, one can have anti-inflammatory drinks. This would include green tea and water. The Exercises to Lose Belly Fat Cardio is one of the most effective ways to lose body fat. This does not only focus on the belly fat but fats in the body as a whole. An example of an effective exercise is HIIT. HIIT is short for high-intensity interval training. This type of exercise is popular for getting one rid of unwanted fat. Studies show that those who go through HIIT at least thrice weekly have positive results. HIIT thrice weekly is just the same as going through 30-minute cardio sessions every day. In order to see results, one should stick to the exercise long term. HIIT is composed of many basic exercises. Some of the most common are sprints, burpees, and speed bags. These, and more, let your body exert the most for at least 45 seconds. After 45 seconds of an exercise: Take a break for 10 seconds. Do another type of exercise for 45 seconds. Get as many repetitions as possible. Lifestyle Change Aside from diet and exercise, one should also adapt to a healthier lifestyle. Healthy habits tend to have great effects in the long run. It can be one to two changes at a time. In no time at all, the change will be easier. One of the things that one can do is to drink a lot of water. Incorporate walking as much as possible. Also, one should practice mindful eating. Some habits, like smoking and excessive alcohol intake, also help. While quitting is difficult for some, it often has a lot of positive effects on the body. And finally, get enough sleep. Lack of sleep gets one cranky and always in a sour mood. To alleviate the sour mood, one tends to eat more to compensate. This is where the weight gain comes in. Conclusion: It is a hard feat to spot-treat when trying to lose body fat. To lose overall body weight is the major way to lose belly fat as well. Tone your ab and core muscles with floor exercises. Change the diet. Change the lifestyle. A healthy habit added regularly to the regimen will contribute a lot in the long run. In no time at all, you will lose fats and trim your waistlines.