Tummy fat is difficult to get rid of, but it's also the part of the body that most dieters want to address. Swimsuit season, a new relationship, a work presentation or a social event all warrant stomach weight-loss. To get rid of those extra pounds, you need to focus on the best diet and exercise techniques for fat-burning. The tummy is mostly visceral fat, and this type of fat burns off more effectively with cardiovascular exercise and a carbohydrate-rich diet. Combined with a few other healthy lifestyle choices, a simple cardio and carb regimen will get rid of tummy fat fast.
Step 1
Jog, swim, cycle or engage in a different form of cardiovascular exercise for at least one hour each week. Cardiovascular exercises raise your heart rate and focus on major muscle groups for efficient visceral fat loss in your stomach and hips.
Step 2
Strength train for one to two hours each week. Strength training bolsters the fat-burning potential of cardio exercise, and it keeps your metabolism up for daily weight loss. Excessive strength training won't make a huge dent in your weight-loss goals, but occasional lifting promotes healthier holistic weight loss.
Step 3
Exercise with 20 consecutive situps five days each week. Situps don't get rid of much fat, but your situps strengthen your abdominal muscles for a tighter tummy as your cardio regimen takes off the weight.
Step 4
Eat whole grains, citrus fruits and raw vegetables. These foods are rich in complex carbohydrates for increased visceral fat loss in your abdominal region.
Step 5
Limit your alcohol intake to one or two beverages per week. Alcohol is a huge stumbling block for abdominal weight loss. Alcohol increases your body's ability to store visceral fat. Even if your alcoholic drink is a low-calorie beverage, your body will naturally pack on extra stomach fat during your next meal. Decreased alcohol consumption is one of the best lifestyle decisions for your waistline.
References
- "Lifetime Physical Fitness and Wellness"; Werner W. K. Hoeger, et al.; 2008
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Big Fat Lies: The Truth About Your Weight and Your Health"; Glenn Alan Gaesser; 2002
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