Tummy fat is a common problem, especially as you age and your metabolism starts to slow, according to MayoClinic.com. This type of fat, however, is linked to cardiovascular disease, breast cancer and metabolic syndrome. Losing midsection fat and creating a flatter stomach requires regular exercise and diet changes.
Step 1
Eat foods that promote belly fat loss. Specific foods help you increase your metabolism and build stronger abdominal muscles. Stock up on soybeans, which are rich in protein and fiber. Dieters that drink soymilk instead of dairy-based milk lose more weight, according to "Fitness" magazine. Almonds are another option. They contain high amounts of magnesium, a mineral that builds stronger abdominal muscles. Also, eat fresh-water fish at least twice weekly. Fish, such as salmon and tuna are high in omega-3 fat acids, which appear to improve your body's metabolism.
Step 2
Create a caloric deficit. If you want to lose midsection weight, you must burn more calories than your body needs for regular functions. A pound of fat is equivalent to 3,500 calories. If you want to lose 1 lb. of fat weekly, you need to burn 500 calories a day more than your body needs to maintain its current weight. You can also combine exercise with diet changes to create this deficit. For example, reduce calorie consumption by 300 calories and burn 200 calories through physical activity daily.
Step 3
Schedule at least 30 minutes of cardiovascular activity most days of the week. This type of activity allows your body to burn more calories and burn belly fat quicker. Try interval training, which burns more calories per minute than traditional workouts. With this activity, you alternate intense activity with light activity. For example, you might swim at a slow pace for three minutes, than swim as fast as you can for three minutes.
Step 4
Use a side crunch. Flatten your tummy with abdominal strength training moves two to three times weekly. The side crunch uses your balance to tighten the abdominal muscles. Get down on your exercise mat in a kneeling position. Place your right hand on the floor and slowly extend your left leg to hip height. Keep your toes in a pointed position. Place your left hand behind your head and crunch towards your right leg. Repeat this movement six to eight times on each side.
Step 5
Perform abdominal hallowing. Get down on all fours and allow your tummy to hang towards the mat. Take a deep breath and draw the stomach muscles towards the ceiling and hold for 10 seconds. Release and repeat up to 20 times. Abdominal hallowing can also be accomplished in a standing position. Simply stand up and draw your stomach in for 10 seconds.
Tips and Warnings
- Always take a day off between strength training sessions. Working the abdominal muscles two days in a row can strain muscles.
- Consult your doctor before starting a physical activity and diet plan. He will assist with evaluating your health and setting healthy goals.
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