Some extra weight around your stomach region doesn't just mean you might not fit in your favorite pair of jeans. It may actually hint at your overall health. For example, women with a waist size of more than 35 inches and men with waists measuring more than 40 inches have a greater risk of contracting type 2 diabetes or heart disease, warns the National Heart, Lung and Blood Institute. If you're trying to lose fat from around your midsection, focus on five specific areas of your fitness regimen and overall dietary lifestyle.
Eat More Protein
While many medical studies research general whole-body weight loss and weight gain, a 2005 study published in the "Journal of Nutrition" focused specifically on abdominal fat and stomach weight gain. The study found that protein intake was directly related to weight loss from the abdominal region. Researchers followed 617 dieting individuals and noted that those who consumed the most protein in their diet --- 17.8 percent of their energy intake --- lost the most fat from around their stomachs compared to dieters for whom protein made up less of their diet. Additionally, Samantha Heller, a registered dietitian writing for "Men's Fitness" magazine, says that "there's nothing more important" than increasing protein intake for people trying to lose weight.
Reduce Bloat
Bloating affects many people and can exaggerate the volume and appearance of the midsection region of the body. As one of its top five rules for flat abs, "Women's Health" magazine recommends reducing bloat by cutting out broccoli, beans and carbonated beverages. The magazine also suggests limiting sodium intake to less than 2,000 mg, as excessive salt causes your body tissues to retain water and increases the size of your waist region.
Do Cardio
Despite the claims of some exercise machine commercials and gadgets, you can't spot-reduce fat in your stomach region. However, general weight loss achieved through regular cardio is the "key to achieving a flat stomach," reports the State University of New York. As your system burns fat, it removes it from your midsection and the rest of your body. For a toned stomach, the university recommends doing cardio two to three times a week. Example forms of fat-burning cardio include running, jogging and water aerobics. The latter is ideal for people who may have poor joint health.
Work the Abdominal Muscles
While abdominal exercises won't directly cause a reduction in stomach fat, increasing your body's lean muscle tissue-to-fat ratio improves metabolism for overall improved weight loss. Plus, paired with general cardio workouts, ab-focused exercises enhance the tone and strength of your stomach. The best exercise for your abs is the hanging curl-up, according to "Men's Fitness" magazine. Hang from a pull-up bar and, from the hanging position, curl your knees up toward your chest. Then, lower yourself back down. This exercise activates more muscle fibers and tones the midsection even faster than traditional exercises such as situps, reports the publication.
Increase Fiber Intake
While fiber has long been known to help enhance general weight loss and moderate weight gain, it specifically improves fat loss from the midsection. In a 2011 research study published in the "Obesity" journal, researchers followed dieters for five years. They found that, for every 10 g increase in soluble fiber consumed by the dieter per day, fat from the belly region decreased by 7.4 percent over the course of those five years. Fiber-rich foods include bananas, apples and whole-grain products.
References
- "Journal of Nutrition"; Protein Intake is Inversely Associated wit hAbdominal Obesity; T. Anwar, et al.; February 2005
- "Men's Fitness"; Protein: A Guide to Maximum Muscle; Samantha Heller
- "Women's Health"; The 5 Rules of Flat Abs; October 2010
- State University of New York: Fit Tips
- "Men's Fitness"; Sculpt Her 5 Favorite Body Parts; Alison Kotch
- "Obesity"; Lifestyle Factors and 5-Year Abdominal Fat Accumulation; G. Kristen, et al.; June 2011
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