Fat can build up anywhere in the body, but it is stomach fat that is the most serious. According to the National Institutes of Health (NIH), women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements. If you fall into this category, you can shrink your belly fat by making lifestyle modifications.
Smart Food Choices
Making smart food choices when you sit down to eat is a key way to promote fat loss in your stomach. Opt for foods that are low in saturated fat, sodium and sugar instead of processed, refined or unhealthy foods. Fruits, vegetables, lean meats, beans, whole grains and low-fat dairy products are high-nutrient foods. If you're going to eat junk food, keep it to once a week and do not overdo your portion size.
Calorie Tracking
To effectively lose fat anywhere on your body, you need to find out your current caloric intake and reduce it to create a deficit. Since it takes a reduction of 3,500 calories to lose one pound of weight, reduce your intake by 500 to 1,000 calories per day to achieve one or two pounds of weight loss every week. You cannot spot reduce, so you'll lose weight throughout your whole body, including your stomach. For assistance with calorie tracking, use an online source like The Daily Plate (see Resources).
Eating Breakfast
In an effort to cut calories and reduce belly fat, people often get up and run out the door without eating breakfast in the morning. If you are serious about shrinking your belly fat, do the complete opposite. According to the American Council on Exercise (ACE), eating a healthy breakfast can reduce hunger throughout the day and give you energy to do more physical activity and be more productive in everything you do. Prepare healthy breakfasts that are balanced in protein and complex carbs; whole-wheat toast with a veggie omelet is a good example.
Liquid Calorie Reduction
Liquid calories in the form of soft drinks, slushes, flavored coffees, and sugar-sweetened teas and alcohol can all wreak havoc on your fat loss efforts. Replace all your liquid calories with water. Not only can water keep you hydrated, it can also fill your belly when you drink it with your meals. Aim for 8 to 10 cups a day.
Abdominal Exercises
Abdominal exercises tighten and tone your stomach muscles. Perform exercises that target every part of your abdominals, such as leg lifts, bicycle crunches, side bends, double crunches and ball sit-ups. These exercises work your lower abs, upper abs and obliques or sides. Three ab workouts a week on nonconsecutive days will do the trick. Execute 15 to 20 reps and three to four sets of your exercises.
Cardio
Working your abs without doing cardio will create solid muscles with a layer of fat on top. To shrink your stomach effectively, perform cardiovascular exercise four to five days a week for 45 to 60 minutes. Any form of cardio will suffice, such as brisk walking, running, swimming, elliptical training or playing basketball.
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