Stomach fat comes from the same source regardless of your ability to manage your insulin levels, and that source is excess caloric intake. While fluctuating insulin levels may make it easier to store excess carbohydrates as fat, the key issue remains the same -- consuming more calories than you burn. A few nutritional strategies for carbohydrate control and caloric restriction allow you to lose body fat, but you cannot spot reduce, so you will steadily lose fat all over. Modest exercise can help you achieve your goal. Consult a health-care practitioner before beginning any diet or exercise program.
Limit your carbohydrate intake. Consume only complex carbohydrates, using fruits, vegetables and whole grains as your primary sources. Consume no foods containing simple sugars such as processed cereal, soda and junk food. Get no more than 50 percent of your daily caloric intake from carbohydrates.
Eat protein from lean sources. Fish, particularly oily fish, chicken and lean cuts of red meat provide protein and essential amino acids to help maintain strength and lean muscle mass when you are dieting. Get at least 30 percent of your caloric intake from protein.
Eat nuts, seeds, olives and olive oil in moderation. These foods, in addition to cold-water fish, provide essential fatty acids, which are required for hormone production, immune system function and sexual health. Consume 20 percent of your diet as healthy fat.
Eat protein and fat with every meal. Never eat carbohydrates by themselves. This allows you to maintain more stable blood sugar levels.
Cut your caloric intake. Start by cutting your calories by 250 per day. Track your progress for three weeks before adjusting your caloric intake up or down.
Exercise six days a week. Engage in resistance exercise three days a week, with a day of cardiovascular exercise in between. This gives your metabolism a regular boost without requiring you to spend all day in the gym.
Train your entire body every time you go to the gym. Perform exercises for your legs such as squats, leg presses and leg curls, and follow with compound exercises for your upper body. Exercises such as bench presses and barbell rows, combined with pulldowns and overhead presses, work your upper body. Perform two or three sets of each exercise and eight to 12 repetitions per set.
Perform cardiovascular exercise on the days you do not lift. You can walk for 30 minutes, ride a stationary bike or go for a swim. As your conditioning improves, you can increase the intensity and duration of your cardiovascular exercise.
- The New Glucose Revolution for Diabetes: The Definitive Guide to Managing Diabetes and Prediabetes Using the Glycemic Index; Dr. Jennie Brand-Miller, Kaye Foster-Powell.
- Physiology of Sport and Exercise, Fourth Edition; Dr. Jack H. Wilmore et al.
- Textbook of Biochemistry with Clinical Correlations; Thomas M. Devlin