Having excess stomach fat might make you want to hide your body from the world. However, there's no need to feel ashamed. While there's no way to get rid of stomach fat overnight, you can get rid of it quickly and still make your health a top priority. With a few lifestyle changes, you're sure to see a difference in your waistline soon.
Step 1
Eliminate beverages that contain empty calories from your diet. Drinks such as sodas, lattes, alcohol and sweet teas are loaded with calories from sugar, which makes it harder for you to lose weight. Forgo these drinks in favor of water. You'll stay better hydrated and consume fewer calories a day, which makes it easier to shed the fat.
Step 2
Avoid foods filled with empty calories and don't keep any in your home. This includes processed foods such as chips, cakes, candies and cookies. Likewise, you should avoid anything made with white flour, fast food and greasy fried food. Instead, opt for whole grains, vegetables, fruits and lean meats.
Step 3
Reduce your daily calorie intake. Use an online calculator, such as bmi-calculator.net/bmr-calculator, to determine how many calories you need to consume a day to remain at the same weight, then subtract 500 calories from that number. This is the number of calories you can eat a day and lose at least one pound of fat a week.
Step 4
Perform cardiovascular exercises at least five times a week for 30 minutes at a time, suggests the American College of Sports Medicine. Regular activity such as running, jogging, power walking, swimming or cycling gets your heart rate up and burns calories and fat, meaning you'll get rid of that stomach fat fast.
Step 5
Participate in interval training when you do your cardiovascular workouts. Begin by performing your chosen cardio activity at a moderate pace, for one minute, then kick it into high gear for 30 seconds. So if you normally jog, walk for a minute then run for 30 seconds. Switch back to the walking and repeat the cycle for the rest of your workout. This burns more calories than maintaining the same pace.
Step 6
Perform abdominal strengthening exercises a few times a week. This won't burn off your stomach fat, but it will tone your abs, giving them a slimmer appearance, especially as you start to lose weight. Exercises to consider include crunches, situps, leg lifts, bicycles and even a Pilates routine. Try for 15 repetitions of each exercise.
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