The stomach is one of the most common places dieters wish to shed body fat. It generally accumulates due to excess calorie intake and a sedentary lifestyle; however, genetics and health may determine where you store body fat. Since it is impossible to spot train, or lose weight in one area of the body only, you have to amp up your dietary regimen. This includes diet, cardio and targeted abdominal training to reduce tummy fat, as well as fat elsewhere on the body.
Step 1
Engage in cardiovascular training. This is essential to reduce tummy fat because it burns calories and taps into reserved fat stores to fuel the workout. Perform an activity you find pleasurable and can sustain for 45 to 60 minutes, five days a week. Dancing, swimming, running, cross-country skiing, stair-climbing and elliptical training are all acceptable forms of cardio training.
Step 2
Amp up your cardio workout with interval training. You can use any cardio workout you enjoy, increase the intensity, then sharply decrease it and repeat the cycle several times. You can try bicycling up a hill and then coasting down hill, or engage in an all-out sprint for one minute and then walk for one minute. Interval training is one of the best workout to improve conditioning and burn calories fast in a short time span, Mayo Clinic.com reports.
Step 3
Target your abdominals with resistance training. Working your major muscle groups, in addition to your abdominals, increases lean muscle mass and improves your metabolism. Also, once you burn off the extra fat on your tummy, you will have a more toned appearance. Try a full-body resistance program using circuit training, or lifting free weights targeting all of your major muscles at least twice a week.
Step 4
Consume foods rich in monounsaturated fats. According to the American Diabetes Association, foods that contain these good fats are helpful at getting rid of fat around your midsection. Try adding almonds, walnuts, avocados, olive oil and dark chocolate to your diet to aid in belly fat loss.
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