Done more crunches than you can count but still can’t get rid of that lower belly fat? Bad news: crunches aren’t the magic fix. Lower belly fat forms the same way fat collects anywhere else—when you eat more calories than you burn, your body stores the excess as fat.

Age and hormones also play a role. As we get older, we naturally store more fat, and women in particular may see more belly fat after menopause. But the good news? You can still tackle it with the right strategies.

Here are nine proven ways to slim down overall and reduce lower belly fat.

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Can You Actually Target Belly Fat?

Sorry, but you can’t spot-reduce fat. Crunches and ab workouts build strong core muscles, but they won’t burn the fat sitting on top of them. To flatten your lower belly, you need to lose fat across your entire body.

Here’s how to make it happen:

1. Cut Your Calories

The number-one rule of fat loss is simple: burn more calories than you take in. You don’t need to starve yourself or skip meals. Just reduce portions, skip second helpings, and fill half your plate with veggies and fruits.

A daily deficit of 500 calories can help you lose about one pound per week.

2. Consider Cutting Carbs

You don’t have to go full keto, but dialing back on bread, pasta, and other carbs can speed things up.

A 2014 study found that people on a low-carb diet lost more weight than those on a low-fat plan. Bonus: low-carb eating helps preserve lean muscle, which burns more calories even at rest.

3. Eat More Protein

Protein keeps you fuller longer and helps protect muscle mass while losing fat. It can even give your metabolism a boost.

The National Academy of Sports Medicine recommends 1 gram of protein per pound of body weight, or up to 1.5 grams if you’re very active.

Top choices: chicken, turkey, fish, lean beef, beans, eggs, and Greek yogurt.

4. Stop Drinking Calories

Sugary drinks, fancy coffee, cocktails, and even fruit juice sneak in hundreds of calories without filling you up.

Example: a 16-ounce latte can pack 250 calories. Regular cocktails? Try 300–500 each. Cutting back on liquid calories — especially alcohol — can make fat loss much easier.

Studies also show alcohol tends to push fat storage to your belly.

5. Try Intermittent Fasting

Intermittent fasting (IF) works by giving your body longer breaks from eating, which can improve fat burning.

Options include:

• 16/8 method: 16 hours fasting, 8-hour eating window daily.
• 24-hour fasts: once or twice per week.

In a 2014 study, people doing IF lost 4–7% of abdominal fat in just 24 weeks.

6. Do High-Intensity Interval Training (HIIT)

HIIT workouts alternate short bursts of intense effort with recovery periods. This approach lowers insulin levels and keeps your body in fat-burning mode.

You’ll also continue burning calories long after the workout ends. Best part? Almost any workout—running, cycling, bodyweight moves—can be turned into HIIT.

7. Add Resistance Training

Strength training builds lean muscle, which increases calorie burn even when you’re not working out. That means more fat loss, including belly fat.

A 2015 study showed men who lifted weights for 20 minutes daily gained less belly fat over time compared to those who did cardio.

If you only have time for one, weights might actually beat cardio.

8. Prioritize Sleep

Getting less than 7 hours of sleep can throw hunger hormones out of balance, spike cravings, and drain your energy.

The sweet spot? 7–9 hours per night. Good sleep helps your diet and workouts pay off.

9. Manage Stress

Stress raises cortisol, a hormone linked to increased belly fat. It can also push you toward comfort eating.

Not into long meditation sessions? Try quick stress-busters:

• Journaling
• Calling a friend
• Watching a funny video

Small shifts can help keep stress (and belly fat) in check.

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Bonus: Belly Fat After Pregnancy

Post-baby belly fat is totally normal. Your body stretched to grow a baby, and recovery takes time.

With a green light from your doctor, stick to the same basics: eat slightly less, exercise more, and be patient. Many women return to pre-pregnancy weight within a year.

But keep in mind: some women develop diastasis recti, where abdominal muscles separate and cause bulging. A physical therapist can guide you through safe core exercises to fix this.

Bottom Line

You can’t crunch away lower belly fat, but you can slim down with smart, sustainable habits: eat fewer calories, bump up protein, move your body with HIIT and weights, get enough sleep, and manage stress. Over time, those strategies will help shrink your waistline — no endless crunches required.