How To Lose Your Abdominal Fat

Losing abdominal fat can be an exciting and rewarding journey that leads to lasting health benefits. However, with so many options available, choosing a method that works can be tricky. With persistence as your most effective weapon, you can trim fat off your body by following a few simple steps.

Step 1

Sleep seven to eight hours every night. Consistently sleeping less than seven hours a night has been shown to change the amount of leptin and ghrelin in your blood, according to a 2004 study led by Dr. Shahrad Taheri. Once out of balance, these chemicals, which are major participants in regulating your appetite, can leave you feeling hungry even when your body has had enough. Consistently eating a balanced diet is the first step in losing abdominal fat.

Step 2

Strengthen your muscles three days a week. Each exercise session should consist of three sets of exercises for 15 to 25 repetitions, according to the National Academy of Sports Medicine. Select an exercise for each major muscle group and stack on enough weight so that you can not exceed 25 reps. An example of a strength workout starts with bench presses and seated rows, then continues to squats, shoulder presses and hamstring curls.

Step 3

Run five days a week. Cardiovascular exercise should be performed five days a week for an hour to lose abdominal fat, according to the American College of Sports Medicine. Each exercise session should start with a five-minute brisk walk followed by an hour of jogging. Conclude with stretching.

Step 4

Take fish oil. Taking fish oil regularly has been shown to significantly reduce body fat, according to a 2010 study by Gettysburg College. As a bonus, participants also had lower levels of cortisol, a hormone that makes you store fat in your abdomen and is associated with mental and physical stress.