The abdomen is a common area for both men and women to accumulate excess fat. For some individuals, this fat is more difficult to lose than for others. However, anyone who carries extra midsection fat should be careful, as this may cause a greater susceptibility to health problems. MayoClinic.com reports that strokes, diabetes, heart disease and certain cancers are more likely to occur in those who have too much belly fat. Fortunately, there are multiple ways you can keep abdominal fat at bay.
Step 1
Evaluate your dietary habits. If you eat a lot of fast food, or sugary desserts, you are prone to gaining abdominal fat. Eliminate these foods, and replace them with low-calorie, nutrient-dense foods like fish, turkey, chicken breast, low-fat yogurt and multigrain breads.
Step 2
Add monounsaturated fats, or MUFAs, into your diet. According to the American Heart Association, MUFAs can benefit your health when consumed in moderation. These foods include olives, olive oil, avocados, dark chocolate, almonds and sunflower seeds.
Step 3
Add 45 to 60 minutes of aerobic activity, five days a week. You can jog, walk, swim, bicycle or jump rope to elevate your heart rate and burn calories, which will take off abdominal fat.
Step 4
Create an interval training regimen using any of the aforementioned exercises. This is where you increase your heart rate for a few minutes, then immediately drop it for the same time. You can sprint for a minute, then walk for a minute. If you like jumping rope, do so 50 times as fast as you can, then rest for a minute. Aim to complete 20 to 30 minutes of interval training for optimum body fat burning.
Step 5
Target your belly with specific abdominal exercises. While it is impossible to spot train, or reduce fat in your stomach alone, you can create a lean, sleek set of abdominal muscles with resistance exercises. Work all of your major ab muscles with exercises such as torso twists and side bends for your obliques, and basic, reverse and bicycle crunches for your upper and lower abs. Do four sets of 15 reps, per exercise.
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