Stomach fat comes in the form of subcutaneous and visceral. Although subcutaneous fat might make you feel self conscious, it is the deep, visceral fat that you need to be worried about. According to the Harvard Medical School, visceral fat is responsible for cardiovascular disease and metabolic disturbances. The good news is, you can do something about it by following a set of rules.
Put Down the Fork
When you overeat, your body gets a surplus of calories that get stored as fat. On the opposite side of the spectrum, your body burns fat for energy when you reduce your intake. This is the most important part of losing stomach fat. Track your total intake for a day to get a starting point and reduce it by 500 to 1,000 calories. This will promote about 1 to 2 lbs. of weight loss weekly, according to the Centers for Disease Control and Prevention, or CDC.
Drink Water Instead of Empty Calories
Calories in the form of beverages are just as potent as food calories when it comes to stomach fat. Sweetened teas, soda, dessert coffees, milkshakes, alcohol and slushies are all high in empty calories. Eliminate these beverages from your diet and replace them with water. Not only is water calorie-free, but it also helps flush toxins from the system. The Institute of Medicine recommends that women get about 95 oz. of water daily and that men get about 125 oz. daily.
Increase Your Fiber Intake
Fiber is a substance that does not get broken down in the stomach. When you eat high-fiber foods, you get filled up, and your appetite stays under control. As an added bonus, high-fiber foods take longer to chew, which gives your body time to signal that you are no longer hungry, according to Mayoclinic.com. Include foods in your diet such as beans, whole grains, fruits, vegetables and whole grain products.
Eat More Meals Throughout the Day
Waiting long hours between meals can spell bad news when you are trying to lose stomach fat. If you become ravenous, you are apt to reach for something unhealthy or overeat at your next meal. To prevent this from happening, eat small, balanced meals two to three hours apart, starting as soon as you wake up. This will keep your appetite under control, your energy levels high and metabolism lifted. Include high-fiber complex carbs and protein with each meal. A grilled tuna steak with a yam and steamed broccoli is a meal, for example.
Run the Fat Off
Cardiovascular exercise is an integral component of losing stomach fat. When you do cardio, you burn calories and lose weight throughout your whole body. If you do not like running, choose a form that you do like, such as biking, elliptical training, rowing, jumping rope, kickboxing or inline skating. The American College of Sports Medicine, or ACSM, recommends at least 60 minutes of cardio performed five days a week for weight reduction.
Visit the Weight Room
Weight lifting is important to stomach fat reduction in a different way than cardio. When you lift weights, you increase your muscle mass. This in turn increases your resting metabolism, so you burn calories more efficiently when you are not moving. Perform exercises on a stability ball to boost your efforts. When you use the ball, you are forced to contract your abs to remain stable. Do exercises such as push-ups, seated shoulder presses, back extensions, lying tricep extensions, seated bicep curls and wall ball squats. Aim for two or three workouts a week.
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