Excess fat stored in your abdominal area is not just unsightly, it is unhealthy as well. While there is no way to lose fat from only a specific area of your body, there are still ways you can maximize your fat loss and work to get rid of stomach fat. Remember to consult your doctor prior to starting any new diet or exercise program.
Eat Less
The first part of losing stomach fat is easy to understand but not always easy to implement. You need to eat less. Reducing the number of calories you consume will force your body to dip in to its fat stores for the energy it needs. 3,500 calories equals one pound of fat; therefore, if you reduce the amount of calories you consume by 500 calories per day you can lose one pound in a week. A good way to keep track of how much you are eating is by writing down everything you eat in a food journal. Make sure to keep your journal handy so you do not miss recording any of the food you eat.
Burn More Calories
Burning calories is a top priority for losing stomach fat. If you are trying to lose fat, you need to get more active. Elevating your heart rate for a sustained amount of time will burn a steady amount of calories. Current recommendations indicate adults should get 2 1/2 hours of moderately intense activity each week. If you are trying to lose weight, you can increase this amount and workout more often. Another way to increase the amount of calories you burn is by choosing higher intensity activities. For example, a 160-lb. person will burn 277 calories in an hour of walking and 986 in an hour of running. Choosing the more intense activity will help you lose more fat.
Work your Abs
While you cannot spot reduce fat from your abdomen, you can work to train the muscles underneath the fat, ensuring they are strong and sculpted. Abdominal muscles can be worked every single day. To give your abdominal training an extra shove in the right direction, choose exercises that are most effective. The top four most effective abdominal exercises are the bicycle crunch, the captain's chair, stability ball crunches and vertical leg crunches. Try working at least one of these exercises into each abdominal workout you do.
Get Some Sleep
This one may sound too good to be true, but it is. Getting more sleep can help you lose weight. Lack of sleep can wreak havoc on the hormones that influence your appetite. By sleeping more it is possible to reduce your hunger and eliminate some of your cravings. If you need to get more sleep, try establishing a regular bedtime and wake time. Adjust light and temperature of your bedroom to be more comfortable. Try not too eat too much right before bed and do not exercise too close to bedtime.
Drink More Water
Another simple way to accelerate your fat loss is by drinking more water. A recent study suggests that drinking 16 oz. of water before each meal can help you lose more weight. It appears that drinking water before you eat helps fill your stomach up so that you eat a smaller amount. Increase your water intake all day long. Consider downloading a water tracking application for your phone, or keep a small notebook in your purse or car to tally the amount water you drink.
References
- Centers for Disease Control and Prevention: Healthy Weight - It's not a Diet, It's a Lifestyle!
- American Council on Exercise; New Study Puts the Crunch on Ineffective Ab Exercise; Mark Anders; May/June 2001
- Glamour: Lose Weight While you Sleep
- CNN; Trying to Lose Weight? Drink More Water; Denise Mann; August 23, 2010
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- MayoClinic.Com: Exercise for Weight Loss - Calories Burned in One Hour
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