Losing weight is a simple task that purely involves eating fewer calories than you burn. However, if you want to maintain your weight loss long-term and target fat on the stomach, the process becomes more complicated. Targeting stomach fat involves burning calories and building muscle through cardiovascular exercise, strength training and proper nutrition. By understanding the key components of stomach fat loss, you can create a program that will quickly get you to your goals.
Eat Balanced Diet
The calories from your diet should come from 55 percent carbohydrates, 20 percent protein and 25 percent fat, says American Dietetic Association editor and registered dietitian Joanne Larsen. Carbs should be mostly fruits and vegetables while proteins should come from lean sources such as chicken and fish. Fats should come from unsaturated sources such as olive oil and avocado.
Strengthen Your Muscles
Strengthen your muscles by performing strength training exercises three times a week. Each session should include exercises for all major muscle groups and be performed for three sets of eight to twelve repetitions, according to the National Academy of Sports Medicine. Leave a day of rest between each strength session to allow the body time to heal. An example of a strength training session includes sit-ups, bench presses, seated rows, squats, shoulder presses, hamstring curls, calf raises and squats.
Cardiovascular Exercise
Run for 60 to 90 minutes to lose fat, says the American College of Sports Medicine. Each session should begin and end with five minutes of brisk walking. Run at a moderate pace, which usually means a comfortable jog, and conclude by stretching.
Bring it All Together
Exercise up to six days a week, says the American College of Sports Medicine, or ACSM. You can get the most benefit out of each session by coordinating your program well. Do cardio every day and mix weight training in every other day. An example of this would be to do cardio on Monday, strength training and cardio Tuesday, cardio Wednesday, strength training and cardio Thursday, cardio Friday, strength training and cardio Saturday and rest on Sunday.
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