Visceral fat, or belly fat, is a kind of deep fatty tissue found deep within your abdomen. It is different from subcutaneous fat, which is found just under your skin. Stomach fat is a health risk and is linked to increased cholesterol levels, heart disease and high blood sugar. Stomach fat is also harmful because it can accumulate around the internal organs in your abdomen and puts pressure on your lungs. Luckily, there are methods you can apply to eliminate stomach fat and achieve a flatter stomach.
Step 1
Perform abdominal and strength training exercises for 30 minutes every day. Exercises such as sit-ups and weight-lifting can help improve your strength, muscle tone and endurance. As your muscles become stronger, you start to burn fat all over your body, including in your abdominal area. As a result, your stomach becomes tighter and flatter.
Step 2
Do deep breathing exercises to eliminate stress. Too much stress can contribute to a fat belly, says Dr. Gerald Lemole, author of "The Healing Diet." Stress increases cortisol, a hormone which directs fat to build up in your stomach area. Sit a comfortable, quiet area. Take seven slow deep breaths through your nose to help you relax and slowly exhale through your mouth. Practice and repeat for 15 minutes twice a day to help eliminate stress.
Step 3
Consume two to three servings of healthy foods rich in fiber daily. Fiber prevents constipation and helps you feel full. Constipation can make your stomach bulge, says gastroenterologist Dr. Lawerence Cheskin. Healthy foods high in fiber include prunes, raisins, lentils, apricots, broccoli and whole grain breads.
Step 4
Stop drinking alcohol to eliminate belly fat. Alcohol raises cortisol levels and directly interferes with the digestive process by damaging the lining of your stomach so that it cannot absorb the nutrients from the foods you eat, says Jorge Cruise, author of "The Belly Fat Cure."
References
- "The Belly Fat Cure"; Jorge Cruise; 2009
- "The Healing Diet"; Gerald M. Lemole, M.D.; 2000
- "From Belly Fat to Belly Flat"; C.W. Randolph, M.D., and Genie James; 2007
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