Stomach fat is composed mostly of visceral fat, while the rest of your body contains primarily subcutaneous fat. Visceral fat increases your risk of heart disease, stroke and diabetes more than subcutaneous fat, so it's essential you shed stomach fat for a healthier you. Not all exercise and diet regimens provide the same results; choose the best strategy to get rid of your belly fat.
Step 1
Swim, jog, bike or row for 60 to 90 minutes each day. These are all aerobic exercises; aerobic activity provides the most effective method for burning visceral stomach fat.
Step 2
Use free weights, weight machines or such body weight exercises as push-ups and squats twice each week for about 60 minutes. When combined with aerobic exercise, strength training boosts your body's ability to burn abdominal fat, according to Harvard Health Publications.
Step 3
Eat vegetables and whole grains, which contain complex carbohydrates, for increased visceral fat-burning potential.
Step 4
Eat multiple small meals throughout the day rather than three large meals. Daily snacking keeps your metabolism active for quicker natural weight loss. When you eat five or six tiny portions each day, you're also less likely to gorge at any given moment.
References
- "Stroke Essentials"; Adrian J. Goldszmidt, et al.; 2009
- "Lifetime Physical Fitness and Wellness"; Wener W.K. Hoeger, et al.; 2008
- Harvard Health Publications: Abdominal Fat and What to Do About It
- "Redbook" magazine: 14 Ways to Speed Up Your Metabolism
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