If you have a fat stomach, you also have a high body mass index, or BMI. Your BMI is determined by dividing your weight in kilograms by your height in meters squared. According to the American Heart Association, a BMI higher than 25 puts you at risk for cardiovascular and blood vessel disease. Make lifestyle changes for the best ways to get rid of your stomach fat and lower your BMI.
Eat Less Food
Eating less food than normal will create a caloric deficit. If you burn more calories than you consume, you will lose weight. Since spot reduction is not possible, you will experience weight loss throughout your entire body. The best way to do this is by tracking your daily intake for five days. Add all the totals together and divide by five to get an average. Subtract by 500 to 1,000 calories. This deficit will help you lose a pound or two a week. When tracking your calories, include all the foods and beverages you consume.
Eat Healthy Foods
Foods that are high in fat, sugar and sodium all need to be eliminated when you want to lose stomach fat. Give up the pizza, burgers, wings, cakes, cookies, ice cream and candy bars. Stick with foods that are natural and high in nutrients, such as fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Eat More Often
Keeping your appetite under control is an important part of losing stomach fat. If you eat a meal, then wait all day to eat again, this can cause you to overeat or snack on something unhealthy. The best way to avoid this is by eating small meals every two to three hours throughout the day. Create meals that are balanced with protein and complex carbs. For example, add a baked chicken breast with steamed cauliflower and brown rice to your meal plan.
Build Muscle
Building muscle helps tone your body and makes it more efficient at performing daily activities. It also increases your resting metabolism, causing you to burn more calories more efficiently when you're resting. To get the best benefit, perform compound exercises that target multiple muscles at the same time. For example, include such exercises as bench presses, overhead presses, bent-over rows, dips, squats and deadlifts into your fitness plan.
Perform Cardio
Cardiovascular exercise burns fat throughout your entire body, including your stomach. Any type of cardio that you enjoy works well to help you burn fat--try fast-paced walking, running, Spinning®, swimming, elliptical training, stair climbing or aerobic dancing. Aim for at least 45 minutes of cardio four to five days a week. To keep it interesting, mix different types of cardio together with each session. The key is to keep your heart rate elevated throughout your workout.
Perform Pilates
Pilates is a form of exercise that causes your lower back and abdomen to contract throughout the workout. Pilates helps improve your posture while toning your abdominal muscles. Include such exercises as the roll up, ball roll, hundred and double leg stretch in your workout. Attend Pilates classes at your local gym or invest in a DVD and perform Pilates at home.
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