A fat stomach is a serious problem when it comes to your overall health. Not only can it lead to low self-esteem, but it can also cause deep, visceral fat. According to the Swedish Medical Center in Seattle, Washington, visceral fat can lead to type 2 diabetes, coronary heart disease, metabolic syndrome and sleep apnea. The best ways to get rid of this fat are through dietary adjustments and increased physical activity.
Caloric Reduction
Restricting your calories should be a primary focus when you want to lose your belly fat. Doing this will create a caloric deficit, and your stomach will have no choice but to become leaner. Reduce your daily intake by 500 to 1,000 calories.
Eating Healthy
Replacing your normal fare with healthier options can help you maintain your reduced-calorie goals. Have your diet consist of fruits, vegetables, lean meats, nuts, beans, whole grains and low-fat dairy. Slowly wean out the empty calorie foods from your diet until you are eating nothing but nutrient-dense foods.
Drinking Right
Alcohol is already known as a culprit when it comes to liver damage and heart disease. According to the Mayo Clinic, drinking too much alcohol of any kind can increase belly fat. Keep alcohol intake to moderate levels (two drinks a day). To further promote belly fat loss, reduce your intake of beverages that are high in calories, such as sweet teas, processed fruit drinks, dessert coffees and soft drinks.
Cardio Training
Cardiovascular exercise is characterized by doing repetitive movements with your major muscle groups with little resistance. This type of exercise can help improve your aerobic capacity while burning fat throughout your body. Aim for 45 to 60 minutes of cardio, four to five days a week to flatten your stomach. Any type of cardio will work as long as it gets your heart rate elevated. Running, biking, jumping rope and elliptical training are examples.
Lifting Weights
Lifting weights will add muscle to your body. That muscle will increase your resting metabolism and cause you to burn calories around the clock. Do weight training twice a week and perform exercises that target your major muscle groups, such as bench presses, lateral raises, back rows, triceps extensions, biceps curls and squats. Perform two to three weight training sessions a week.
Ab Training
Doing ab exercises will not burn much fat on your stomach, but it will strengthen and tone your stomach muscles while you are shedding pounds. Do exercises that target your entire abdominal area, such as leg raises, reverse crunches, side crunches, traditional crunches and planks. Work your abs two to three times a week.
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