Tummy fat can be problematic for both genders. It is not only unattractive to have a coat of fat hanging over your clothing, it can also increase the likelihood of disease. According to the Mayo Clinic, an excess of visceral fat around the tummy can cause heart disease, stroke, diabetes, high blood pressure and some types of cancers. However, a healthy diet and exercise regimen can burn off tummy fat and reduce the chance of health problems.
Diet
Look at how you eat and find ways to clean up your diet. High sugar/carbohydrate foods with empty calories like donuts, sodas, fancy coffees and pastries contribute greatly to your tummy fat. Cut down on these and eat nutrient-dense foods like low-fat yogurt, fruits and vegetables, and lean meats like fish, turkey, and poultry. Also, consume five to six small meals a day instead of two to three large ones. By constantly feeding your body, you will keep your metabolism high and your body will not store fat the way it does when it goes for longer periods without food.
Cardio Activity
Cardiovascular exercise is essential to lose tummy fat. Activities like brisk walking, dancing, jumping rope, jogging and bicycling are all excellent cardiovascular exercises. The American Heart Association recommends a minimum of 30 minutes of moderate to vigorous activity daily. Body Building For You recommends you do two things for optimum tummy fat loss: do short, high-intensity cardio workouts and do them first thing in the morning. Aerobic exercise is more effective when you alternate high intensity with low intensity for shorter periods of time instead of long, slow-paced workouts. Also, the morning is when your body runs low on glycogen and it relies on excess fat stores to fuel your workout.
Strength Training
Work all of your major muscles groups to increase overall mass and burn more calories. You can do a circuit training program every other day or alternate upper body one day and lower body the next. You should work your abs at least two to three times a week so they are toned and strong. When you replace fat with muscle, you will burn more calories even while at rest. The more muscle tone you have, the more calories you burn which melts away tummy fat.
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