The stomach is one of the most common areas where fat appears on the body. That goes for women and men alike. Unlike fat in other locations, abdominal fat can come with a specific set of risk factors. When high amounts of fat build up on the stomach, it can elevate your risks for high triglycerides, high blood pressure and high cholesterol.
Step 1
Change your diet. To lose the stomach fat, you are going to have to clean up your diet. Avoid fast foods like French fries, burgers and milk shakes and foods that are highly processed and refined like commercial baked goods. Have your diet consist solely of lean meats, low-fat dairy products, fruits, vegetables, whole grains, beans and fish.
Step 2
Cut back on your calories. To lose weight, you must create a caloric deficit, which can be done by restricting your overall calories. In order to lose one pound, you need to burn 3,500 calories. Reduce your daily intake by 500 calories and you can lose a pound a week.
Step 3
Drink water instead of liquid calories. Beverages that are high in sugar and calories are deceiving. When you drink them, you get the calories that they offer, but you do not get the satisfied feeling that you would get if you ate food. If you want to get rid of your fat stomach, stop drinking soft drinks, processed fruit juices, sweetened teas and sugared lattes. Drink water instead, as it has no calories and it also helps aid in metabolism. Aim for at least 8 to 10 glasses a day.
Step 4
Perform cardiovascular exercise. This type of exercise is a calorie burner that can shed pounds all over your whole body including your stomach. Do cardio for 45 to 60 minutes 3 to 4 times a week at a moderate to high pace. Examples are running, biking, swimming, elliptical training, stair stepping, rowing and rope jumping.
Step 5
Weight train to build muscle. Building muscle can help increase your metabolism which can lead to more overall calories being burned. Do exercises that target your whole body like bench presses, push-ups, shoulder presses, back rows, pull-ups, tricep extensions, bicep curls and step-ups. Do 3 to 4 sets of each exercise and 12 to 15 reps with moderate weights. Do weight training 2 to 3 times a week on opposite days of your cardio.
Step 6
Get enough sleep. Sleep deprivation can cause key hormones in your body to become out of balance. These are the hormones that signal feelings of hunger and feelings of being full. To avoid this from happening, aim for 7 to 9 hours of sleep a night. This is the recommendation by the Centers for Disease Control.
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