10 Gentle, Root-Driven Shifts to Release Lower Belly Energy Depots (No Diets, No Punishment)

Namrata Manyal Agicha
Aug 1
3 min read

Updated: Oct 16

At the start of this week, a friend of mine asked me this question, and it got me thinking: how many women might really be thinking about this day in and day out? So I decided to pen this down so that not only does she have this written down, but you also get value from it.

Before you go on to read the 10 things I do with my 1:1 clients, watch this reel to find out the reasons why you may be having a lower belly pouch!

Okay, let’s get started:

Step up your protein, but gently

A lot of women face immediate bloating or breakouts when increasing their protein intake. This happens because your gut isn’t ready to digest and absorb so much. You need to increase gently, with just a 5–7g increment per day, while also adding fiber and hydration to support your body in breaking down protein. The quality of protein is very important, here’s a protein exchange list I’ve created for you.

2. Increase NEAT

Okay, lifting weights is definitely important, but so is what you do throughout the rest of the day. Stay as active as possible (without overdoing it, we don’t want your body to feel physically stressed). This will increase NEAT i.e., Non-Exercise Activity Thermogenesis.

The bonus? It improves cardiovascular health and overall fitness.

Examples: walking more often (even if it’s slow), taking the stairs, moving your body mindfully, slow dancing, walking post meals, or just standing for some tasks. But create a body connect, so you don’t end up overdoing it.

3. Increase fiber:

No, I’m not saying eat salads and chug soups. Get creative! Eat what you like, not what you think you should eat.

You like veggies in rotis? Do that.

You like vegetable chillas/pancakes? Go for it.

A bowl of moong or chana chaat with veggies? Love it.

Sautéed veggies? Perfect.

The idea is to get more color, more fiber, think of 4–5 servings of veggies and 2 fruits a day from different families/colors. Your gut hormones will love it, and your energy depots will start moving.

4. Check for deficiencies

Vitamin D, B12, Iron, B-complex , a lack of these alters your physiology, energy utilization, and even hormonal signalling. So, get tested and be mindful of consuming all food groups (unless you’re intolerant to something).

5. Estrogen dominance

Women with higher (harmful) estrogen and lower progesterone are more prone to energy being stored in the lower body. So work on the root cause: your hormones. Add more cruciferous vegetables like cabbage, broccoli, and cauliflower at least 3 times/week (in well-cooked forms), adapt to cycle syncing your carbohydrates (more starches in the luteal phase), and support your liver and gut with more bitters and easy-to-digest foods.

Note: You can and in fact must eat cruciferous vegetables (well-cooked) even if you have hypothyroidism — which is often a manifestation of estrogen dominance.

6. Find your real reason

Don’t fall for hacks, work on the root if it needs fixing.

Sometimes, a lower belly could be a result of surgeries or pregnancy (which could lead to muscle issues, not weight issues). In that case, core strengthening is key.

7. Adapt to body neutrality

It’s common to develop body image issues and chase “fixes” just to get rid of something.

Work on your mindset, adopt body neutrality and always do it for YOU and your body, not for external validation.

8. Work on your food relationship

To avoid falling into hacky diets or sh**ty food practices, it’s essential to heal your relationship with both your food and your body. Without doing this foundational work, the building will collapse.

9. Eat slow & eat more

Once you begin working on your food relationship, you’ll naturally shift to nourishment, joy, and care.

You’ll realize you never needed a diet or to eat less, you needed to eat right, and often, more.

10. Sleep for 8–9 hours

Rest and recovery are so underrated. If you’re constantly on the go , physically and mentally, you’ll mess with your cortisol-melatonin rhythm, which encourages fat deposition, especially in the lower body.

So sleep well and rest well, girl!

To know what luteal phase is: Click HERE

These are the top 10 things to keep in mind.

If you need more personalized guidance to adapt to gentle nutrition, heal your relationship with your food and body, and rebalance your gut and hormones, it’s time you get inside UD’s JNS Program!

✨ If you're ready for this glow-up, click here to book a free clarity call.