How To Reduce Fat In The Tummy

Tummy or abdominal fat is a common fitness complaint in both men and women. Abdominal fat can be either the more visible subcutaneous or superficial fat between the abdominal wall and the skin or deeper visceral fat, which is located around the internal abdominal organs. Excess tummy fat can be difficult to remove and is a risk factor for diseases, such as insulin resistance and type 2 diabetes mellitus, cardiovascular disease and high cholesterol levels. With a little work and discipline, you can reduce your tummy fat.

Step 1

Avoid foods that contain saturated fats and reduce simple carbohydrates, such as white bread and pasta in your diets. Reduce daily calorie intake by checking nutrition labels and reducing meal portion sizes. Increase foods that contain soluble fiber and complex carbohydrates, such as whole grains, beans, lentils, vegetables and fruits in your diet, to reduce tummy fat.

Step 2

Drink at least 2 to 3 cups of green tea per day. Green tea helps to reduce excess tummy fat by increasing fat metabolism in the abdominal area.

Step 3

Exercise daily at a moderate to strenuous intensity level to lose tummy and overall fat. Even with a total of only 20 minutes a day of physical activity such as jogging, running or aerobic exercise, you can decrease the fat in the abdominal area and tone the stomach muscles. Targeted exercises, such as stomach crunches, also help you to tone the abdominal area and reduce tummy fat.

Step 4

Have your hormone levels checked by a doctor if tummy fat does not decrease by these methods. Get a blood test, if recommended by your doctor. Hormone imbalances, such as insulin resistance, cause excess levels of insulin and cortisol in the body, according to a 1996 study published in the medical journal "Diabetes." These hormones prevent fat from being released from adipose or fat cells in the tummy area. Your doctor can prescribe medications for this condition and other hormone imbalances.

Tips and Warnings

Consult a fitness professional for exercises that target the deeper muscles in the abdominal area for better tummy fat reduction. Strength training also helps to reduce stomach fat.
Avoid excessive dieting. Not consuming enough calories in your daily required intake can cause the body to retain fat in the abdominal area.