Those with extra stomach fat may feel tempted to get a tummy tuck or liposuction. While these are quick fixes for fat loss, they are very costly, potentially risky and require recovery time. There are plenty of behavioral changes you can make in addition to diet and exercise to lose stomach fat without surgery.
Step 1
Do cardiovascular exercise to burn off the fat. This is the most important component to an exercise regimen since aerobic activity increases heart rate, burns calories and sheds body fat. Exercises such as swimming, jogging, brisk walking, dancing and stairclimbing can help get rid of excess stomach fat. Aim for at least 45 minutes of cardio, five times a week.
Step 2
Add in strength training three days a week. You should work all of your major muscle groups, including your abs for a toned figure. This may be accomplished through a full body circuit training program or you can split up the workouts daily and exercise upper body one day and lower body the next.
Step 3
Subtract 500 calories out of your diet daily to lose 1 lb. a week. For 2 lbs. a week, subtract 1,000 calories. Since a pound of fat equals 3,500 calories, you can get rid of these extra calories every day from your diet. Keep a log of what types of foods you consume so you can see what can be eliminated. Avoid foods like pastries, sodas, cakes and processed meats and vegetables. Aim to fill your daily diet with nutrient-dense foods like chicken, fish, low-fat dairy products, whole grains and fresh fruits and vegetables.
Step 4
Sleep at least seven to eight hours every night. Those who do not get a sufficient amount of sleep, are more prone to gaining fat on their stomach, according to an article published in USA Today. The research suggests a lack of sleep keeps you from being physically active and it alters appetite-regulating hormones that may increase the likelihood of overeating.
Things You'll Need
- Tennis shoes
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