While an unhealthy body weight makes regular activities like walking up stairs or playing a game of basketball challenging, excess fat in your stomach poses a more dangerous risk than just exhaustion. An effective exercise plan for weight loss can reduce your overall weight --- and often shrink your stomach.
Significance
Although most of the fat on your body is passive and stores energy, visceral fat that expands your stomach lies hidden around the wall of your abdomen and actively works to threaten your health. The Cleveland Clinic notes that visceral fat elevates cholesterol levels, creates an insulin imbalance, and often leads to diabetes, cardiac disease and other serious health threats, including cancer.
Exercise and Stomach Shrinking
While the risks associated with stomach fat are significant, exercise for weight loss can help restore your overall health. People who perform aerobic exercise for 30 minutes or longer at least five days each week often notice that the stomach is the first part of the body to downsize. Popular aerobic activities that require continuous movement include bicycling, canoeing, walking and racquetball. You burn more calories by exercising fast enough to increase your breathing, although check with your doctor about an appropriate pace for your overall health.
Additional Methods for Stomach Reduction
Strength training activities like weightlifting at least twice a week can complement your aerobic weight loss plan to reduce visceral fat and shrink your stomach. Stronger muscles also help you walk, swim or ride your bike longer with a reduce injury risk, which means you'll burn more calories. A lifestyle that includes physical activity throughout the day is also beneficial to weight loss. Consider dancing on your lunch break, as well as parking away from the entrance to your favorite store or walking up the stairs whenever possible.
Diet
A balanced diet helps ensure you'll receive the most benefits from your exercise. Choose whole grains, fruits and vegetables, along with low-fat dairy products, since calcium may help prevent the accumulation of stomach fat. The Harvard Medical School also advises to avoid foods with fructose sweeteners or trans fats, as these products promote stomach expansion.
Stomach Toning
Exercises like the bridge are effective in toning and improving the appearance of your stomach when performed five times daily in sets of at least 10 repetitions. Start by lying on the carpet with your back relaxed and neutral. Bend your knees and avoid allowing your hips to tilt. Tighten the muscles in your stomach and raise your hips so that they are aligned with your shoulders. Keep the position for the length of three deep breaths and then relax.
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