Excess tummy flab is a source of discontent for many dieters. When fat accumulates in this area, it can be difficult to get sized properly for clothing, and you may feel overly self-conscious when wearing form-fitting clothes. Some people may have a predisposition to carry midsection fat due to genetics, while others simply live a sedentary lifestyle. Whatever the reason, you can reduce the weight on your tummy with a few behavioral modifications, as well as with traditional diet and exercise.
Step 1
Get more sleep. According to an article published by Reuters, a lack of sleep is directly linked to weight gain, particularly around the midsection. The research study reports that black and Hispanic adults under age 40 who obtain five hours of sleep or less are more likely to gain tummy fat than those who sleep at least six to seven hours.
Step 2
Reduce your stress to get rid of tummy weight. According to the National Institutes of Health, or NIH, people who incur too much stress produce a hormone called cortisol, which increases belly fat storage. You can regulate stress levels by engaging in relaxing activities. Take a yoga class, perform deep-breathing exercises, meditate daily and sit in a steam room to help alleviate stress.
Step 3
Clean up your diet. Avoid consumption of empty calories such as sodas, alcoholic beverages, candy, cakes and processed foods. These have few essential nutrients and are loaded with calories. Consume lean meats such as chicken and fish, as well as fresh fruits and vegetables. Include complex carbs such as whole grain breads and brown rice.
Step 4
Perform aerobic workouts that increase heart rate and burn calories to shed tummy fat. These include running, bicycling, dancing, elliptical training and cross-country skiing. Aerobic activity, or cardio, must be included in any weight loss regimen. Aim for at least 45 minutes of cardio per day, five days a week.
Step 5
Burn tummy fat faster with interval training. Take your favorite cardio activity and incorporate high-intensity intervals. Run for three minutes, walk for two. Choose the interval training program on elliptical trainers so that you work hard for a few minutes, then rest for a few. Repeat this cycle over and over until you have completed at least half an hour of interval training.
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