An extra layer of fat over the stomach can cause self-consciousness and pose a serious health risk. According to the Harvard Medical School, hypertension, diabetes and heart disease can occur with extra fat around your midsection. You may feel tempted to get a tummy tuck, but this is expensive, risky and requires recovery time. In addition to diet and exercise, there are many ways you can flatten your stomach without a surgical procedure.
Step 1
Drink plenty of water to eliminate toxins from your system. The Mayo Clinic says our bodies are composed of 60 percent water and we must drink a minimum of eight 8-oz. glasses daily. This is very important when trying to lose stomach fat. Water also suppresses your appetite and decreases the chance of gorging on junk food.
Step 2
Consume six small meals a day. Do not starve your body for several hours and eat only a two or three meals daily. Eating more often to stabilizes your blood sugar, decreases cortisol production and keeps your metabolism churning and burning more calories through the day.
Step 3
Target your stomach muscles with specific abdominal exercises. Basic ab crunches, sit-ups, trunk twists and side bends help tone your major ab muscles. This should not be used for spot reduction, however, as you cannot lose weight in only one area of your body. Ab exercises firm the muscles under the fat so your stomach looks toned once fat is burned. Do strength-training ab work two or three days a week.
Step 4
Do aerobic exercise to melt away stomach fat. This is crucial to any fat-loss regimen, because aerobic activity burns calories and reduces body fat. Exercises such as jogging, walking, elliptical training, jumping rope and stair-climbing help you lose extra belly fat. Aim for at least 45 to 60 minutes of cardio five times a week.
Step 5
Shed fat more quickly by incorporating interval training into your cardio regimen. You can use any aerobic activity you enjoy and train with intervals. The key is to get your heart rate extremely high then bring it down quickly. Try running for four minutes then walking for two and repeat this cycle. You can work hard bicycling up a hill then coasting down several times. This will burn more calories in a shorter time frame than exercising at a mild to moderate pace for long periods of time.
Member Comments