A large stomach is more than just unflattering in appearance. The visceral fat that is buried deep inside the abdomen can contribute to a variety of dangerous medical conditions, such as type 2 diabetes and cardiovascular disease. Fortunately, there are a variety of effective ways to reduce stomach size and improve overall appearance --- and health.
Add Intervals to Your Workout
Reduce your stomach size by incorporating interval training to your workout. Interval training involves adding short bursts of faster-paced exercise to your routine. For example, if you normally walk, add 10-minute bouts of jogging into your workout. Make it more entertaining by jogging every time you reach a certain landmark, such as a street sign or mailbox. According to CNN, this helps you burn about double the amount of calories and fat.
Strength Train
You can get a flatter tummy by firming up the abdominal muscles through strength training. Instead of traditional sit-ups, do exercises that focus on both the lower and deeper abdominal muscles. These include "abdominal hollows," where you exhale and suck your belly button into your spine, and "pelvic lifts," where you lie on your back and repeatedly lift your pelvis up from the floor using your abdominal muscles.
Make Dietary Changes
Reduce or completely eliminate foods high in sodium and sugar. These foods activate insulin, which turns into belly fat. Eat foods that are low in calories and high in fiber, such as green, leafy vegetables. Do not completely eliminate fat from your diet --- instead focus on "good fats," such as monounsaturated and polyunsaturated fats. These fats are found in foods such as avocados, nuts, olive oil, seeds and olives.
Eat Six Meals a Day
Instead of the traditional three meals, eat about six meals every day. Smaller meals, every three hours or so, can encourage better digestion. In addition, it can prevent your blood sugar from dipping too low and causing hunger pains that trigger sugary or unhealthy snack choices. More frequent meals can also make you feel less hungry at meal times, encouraging smaller portion sizes.
References
- Go Ask Alice!: Five or Six Meals a Day vs. Three?
- MayoClinic.com: Interval Training: Can it Boost Your Calorie-Burning Power?
- CBS News: Losing That Stubborn Tummy Fat
- CNN Health: How to Walk Off the Belly Fat
- MayoClinic: Belly Fat in Women: How to Keep It Off
- Palo Alto Medical Foundation: Good Fats, Bad Fats
Member Comments