Excess stomach fat can increase your risk for heart disease, stroke, cancer, type 2 diabetes and sleep apnea. If you don't have access to a gym or exercise machines, you can still reduce stomach fat with improved eating habits and daily exercise.
Diet
Step 1
Eat more fruits and vegetables each day. Choose a variety of fresh fruits such as apples, strawberries, oranges, mangos and bananas. Eat more green and orange vegetables and beans like broccoli, squash, kale, spinach, pumpkin, pinto beans and lentils. These foods are nutrient-dense, which means they contain vitamins, minerals and antioxidants without having excessive calories or fat. Check the ingredients to make sure sugar is not one of the first five ingredients.
Step 2
Choose low-fat foods. A food is considered low-fat if it has less than 5 percent of the daily value of fat, saturated fat and trans fat. This applies to all types of foods, but is especially important when selecting dairy and meat products, which can easily be high in fat. Choose skinless poultry, fish, whey and soy for protein. Choose more foods that are broiled or grilled. Avoid foods that are fried and come from a fast-food restaurant -- and limit snack foods like ice cream, pies and cookies.
Step 3
Reduce your intake of white bread products. Whole-grain or whole-wheat bread products are easier for your body to digest. Avoid white rice, white pasta, white bread and cereal that isn't made from whole-grains. According to the Whole Grains Council, whole grains can reduce your risk for stroke, type 2 diabetes and heart disease while also helping to manage your weight.
Exercise
Step 1
Participate in at least 30 minutes of aerobic activity each day. You can complete one 30-minute session or split it up into two or three smaller sessions. Choose activities you enjoy and that burn a high rate of calories and engage your whole body. Try swimming, running, step aerobics and cycling, which according to ShapeFit, can burn between 250 and 500 calories in 30 minutes for a 145-lb. person.
Step 2
Alternate interval training with your aerobic sessions. During interval training you work at a slow or resting pace for 30 to 90 seconds, then work at your fastest pace for 30 to 90 seconds -- and repeat for a total of 20 to 30 minutes. Interval training takes your body longer to recover from so it should only be used two to three times a week.
Step 3
Complete at least two resistance training sessions per week for your entire body to improve your muscle mass and reduce body fat. Include eight to 10 exercises total for your arms, legs, chest, shoulders and back. Complete eight to 12 repetitions for each exercise. Use exercises that use free weights or bodyweight, such as pushups, bicep curls, squats and chinups.
Step 4
Complete abdominal training every other day to improve your stomach muscle tone. Use exercises that target your entire stomach such as flutter kicks. Lay on your back with your hands beneath your butt and your legs 3 to 6 inches off the floor. Lift one leg slightly higher than the other leg and immediately switch. Continue moving your legs in a fluttering motion for as long as you can.
References
- MayoClinic.com: Belly Fat in Men-Why Weight Loss Matters
- MayoClinic.com: Belly Fat in Women-Taking and Keeping it Off
- U.S. Department of Health and Human Services: Finding Your Way to a Healthier You
- Whole Grains Council: What are the Health Benefits?
- Shape Fit: Cardio Exercises to Burn Major Calories
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