Excess stomach fat can result from a lack of physical activity, poor dietary habits, genetics, medication side effects or from an illness. To lose stomach fat without taking diet pills, you need to work on lowering your overall body fat. As your body fat decreases, your stomach will start to thin out. According to the Mayo Clinic, there is no magic pill for losing weight and the most effective way to lose weight permanently is through healthy a healthy diet and being physically active.
Lose weight slowly by creating a calorie deficit in your diet. According to ShapeFit, to lose one pound of fat you need to lose 3,500 calories. Eat 250 to 500 fewer calories per day to lose up to 1 lb. per week. Reduce your portion sizes and only eat when you feel hungry. Use nutrition labels to determine how many calories are in a serving of each item.
Focus on nutrient-dense foods that promote a lean physique. Choose more lean protein, whole grains, fruits, vegetables and low-fat dairy. Lean protein comes from turkey, fish, nuts, beans and skinless chicken. Avoid any meat that has added salt, has been fried or is cooked with grease.
Limit alcohol consumption. Beer, wine and liquor contain calories and sugar that your body can turn into fat. According to ShapeFit, your body processes alcohol before fat, which slows down any fat burning.
Build muscle tissue with weekly resistance training. According to the American College of Sports Medicine, you should complete at least two weekly sessions for your entire body. Include eight to 10 different exercises during each session. One to two sets of eight to 12 repetitions is sufficient for muscle growth.
Complete a variety of cardio exercise five to seven days a week. It takes at least 15 minutes for your body to start burning fat, so make your sessions 30 to 45 minutes long to burn more body fat. Choose activities that you feel are challenging that you also enjoy to ensure adherence to your program.
Increase the intensity of half of your cardio workouts with interval training. Interval training burns a higher rate of calories and helps to reduce body fat faster than working at a steady pace. It is very intense and should only be done for 20 to 20 minutes, up to three times a week. Alternate between working at a very fast speed with working at a slow or resting speed. Each interval should last for 30 to 120 seconds.