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How to Control Stomach Fat

author image Craig Smith
Craig Smith covers weight loss and exercise programming for various online publications. He has been a personal trainer certified through the American Council on Exercise since 2001. Smith also holds a diploma in exercise physiology and kinesiology from the National Personal Training Institute.
How to Control Stomach Fat
Following a diet and exercise program helps to control stomach fat. Photo Credit Goodshoot/Goodshoot/Getty Images

Excess stomach fat creates embarrassment for people, especially in the summer when less clothes are worn. Overall fat loss, including stomach fat, involves following a proper diet and exercise program. Understanding how to incorporate these elements into your lifestyle enables you to have confidence when showing off your midsection. Speak with your doctor before beginning a diet and exercise program to ensure your safety.

Step 1

Perform a low intensity cardio workout at least four to five days a week for body fat reduction. Lower intensity aerobic workouts burn calories from fat, which results in an overall decrease in body fat. Aim to exercise for a minimum of 45 minutes each cardio workout session.

Step 2

Perform an interval training cardio workout twice a week. Interval training involves exercising at a high intensity for a brief duration immediately followed by a lower intensity recovery exercise, usually for double the high intensity duration. For example, running for one minute followed by walking for two minutes and repeating this cycle. Interval training can raise your metabolism for up to 48 hours after exercise. Sustained metabolic increases lead to burning fat even at rest.

Step 3

Perform a total body resistance training program at least twice a week. Resistance training promotes increases in lean muscle mass. A greater amount of lean muscle mass results in a higher metabolic rate, allowing you to burn more calories throughout the day for fat loss. An example of total body routine consists of the squat, bench press, shoulder press, seated row and lunges.

Step 4

Follow a diet rich in whole grains, fruits, healthy fats and vegetables. Whole grains contain a higher fiber content which creates a full sensation in your stomach for longer periods of time. Heart-healthy monounsaturated fats found in foods like almonds and salmon have been reported to assist in reducing body fat. Eating fruits and vegetables prevent you from overeating higher calorie foods to help keep your calorie consumption in control.

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