Your body stores fat around your abdomen for reasons ranging from heredity to hormonal changes. While unsightly, the biggest concern when it comes to visceral abdominal fat is the increased risk for heart disease, cancer and dementia, according to Director of the University of Pittsburgh Medical Center Weight Management Center Madelyn Fernstrom, PhD. With a healthy diet and regular exercise, your can flatten your tummy and enjoy the rewards of being healthier inside and out.
Eat Frequent, Healthy Meals
Eat a healthy meal or snack every three to four hours, recommends Shawn LeBrun, weight loss coach and certified personal trainer with Bodybuilding.com. Frequent eating fuels your metabolism and reduces the temptation to binge on unhealthy choices when you feel particularly hungry. Eat plenty of fresh fruits, vegetables, whole grains and lean proteins and be mindful of portion sizes. Drink plenty of water throughout the day. Sometimes dehydration disguises itself as hunger, so reach for a glass of water before you eat to curb your appetite.
Get in Your Cardio
While you can't control where the fat comes from when you shed weight, the visceral fat stored in your abdomen responds quickly to regular aerobic exercise, according to the Mayo Clinic. Aim for 30 to 60 minutes per day of moderate to intense aerobic activity four to five days per week. If you're pressed for time, get your cardio in 10-minute spurts throughout the day, suggests Jessica Matthews, certified personal trainer with the American Council on Exercise.
Build Up Your Muscles
While cardio burns off a load of calories at once, the metabolic effect stops when you step off the treadmill. Strength training, on the other hand, keeps your metabolism elevated for several hours after you leave the gym. Lean muscle tissue consumes more calories than fat tissue. The more lean muscle you have, the more fat you burn even while you sleep. Work out your major muscle groups two to three times per week, giving your muscles a full 48 hours to rest between sessions.
Work Your Abs
Giving your abdominal muscles a tough workout strengthens and tones your stomach underneath the layer of fat. Treat your abs like any other muscle group, says LeBrun, and incorporate weighted resistance into your ab routine. While abdominal exercises alone will not burn away stomach fat, strong core muscles boost your metabolism and make other physical activities easier to perform.
Relax and Rest
Avoid stress by finding ways to relax. According to Fitness Magazine, your body stores fat in your abdomen in response to stress. If you naturally turn to food in response to stressful situations, keep a healthy snack on hand, or try turning to a cup of lavender tea or a yoga session when you feel anxious. Make sure to get seven to eight hours of sleep each night. Your body releases appetite-increasing hormones when you're tired, according to Dr. Louis Aronne, clinical professor of medicine at Weill Cornell Medical College, so getting enough rest can prevent weight gain.
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