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How to Remove Fat From the Stomach to Make Abs More Visible

Jul 25, 2011 | By Solomon Branch
How to Remove Fat From the Stomach to Make Abs More Visible
Photo Credit BananaStock/BananaStock/Getty Images

A flat belly with defined muscles is often considered a true sign of fitness. In order to lose the fat and make your abs more visible, you need to adopt an overall weight-loss plan, which should include exercise and a healthy, low-calorie diet. Working the abdominal muscles only won't go far in burning fat off your belly -- but it can help tighten and define the muscles, which will be more noticeable once the fat is gone. Consult your doctor before beginning any weight-loss or exercise regimen.

Steps to Lose to Remove Fat from the Abdomen

Step 1

Watch your calories. To lose 1 lb. of fat you need to expend 3,500 more calories than you consume. The Mayo Clinic recommends dropping 500 calories a day from your diet to start losing weight. This will only work, however, if you are consuming the same amount of calories as you are expending on a daily bases. For example, if you are consuming 2,800 calories a day but only expending 2,000, dropping 500 calories won't make a difference. Keep track of your calories expended and consumed in a journal to help keep you organized and focused on your goals. Men should stay above 1,500 calories a day and women shouldn't drop below 1,200 calories per day, according to MedlinePlus.

Step 2

Perform cardio exercise. Because you can't spot-burn fat, it's best to perform cardio exercises such as running, cycling and swimming. The American Council on Exercise recommends performing cardio exercises five to six days a week for 45 minutes at a time to lose weight. If you haven't exercised in a year or more, start by walking for 20 minutes three or four times a week and gradually build your way up to more vigorous activity.

Step 3

Perform strength training. Building muscle will help you lose calories even when you are resting. Building and strengthening your abdominal muscles can pull your belly in and lift up the muscles, giving you a more shaped, sculpted appearance. Do strength training two to three non-consecutive days a week, focusing on the abdominal muscles but also working each major muscle group including the chest, biceps, triceps, shoulders, back and legs. Do one set of eight to 12 repetitions for each muscle group.



For example, do one set of crunches for your abdomen and one set of pushups for your chest muscles. To perform a crunch, lie flat on your back with your knees bent and your feet flat on the ground. With your hands interlocked behind your head, flex your abdominal muscles and lift your torso to your hips. When your mid-back leaves the floor, stop and hold that position for several seconds, and then return to your original position. Certified trainer Stew Smith of Military.com stresses that any time you work your abs, you should also work your back muscles to maintain balance. An effective back exercise can be performed by lying on your stomach with your arms extended over your head. Lift your right arm and your left leg off the ground at the same time and hold that position for several seconds, then return to your starting position. Repeat for 10 to 15 repetitions. Repeat the exercise with your left arm and right leg for another 10 to 15 repetitions.

Step 4

Eat healthful, fat-fighting foods. Consuming healthy foods can help you keep your calorie count down and your body properly fueled. Consume lean meats, whole grains, fresh fruits and vegetables and low-fat dairy products. Avoid eating foods with added sugar, fat, cholesterol and salt. Tart cherries, olives, olive oil, nuts and seeds can help fight abdominal fat when consumed in moderation, according to "Newsweek" magazine in a 2008 article entitled "Six Facts About Belly Fat." They have been found to either break down fat in the abdomen or stop it from being stored there.

Step 5

Avoid crash diets. Eating very few calories or exercising for hours at a time may seem like a quick way to drop abdominal fat, but it can cause damage to your body. Eating too few calories can lead your body into starvation mode and slow your metabolism. You may gain weight if that happens, and your body will start using muscle as nourishment, which will weaken the muscles as well as create harmful waste products.

Tips and Warnings

  • The most weight you should lose in a week is 1 to 2 lbs., according to the Mayo Clinic. Fat distribution is highly influenced by genetics. Your results in losing fat around your belly will depend a lot on what type of body type your family has and where they accumulate and lose fat. Avoid extreme exercise regimens, such as working out for several hours a day. Exercising too much can cause you to burn out and give up exercising altogether.

References

Article reviewed by RandyS Last updated on: Jul 25, 2011

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