The belly is often the most difficult area from which to lose fat in men and women alike. An unhealthy lifestyle can increase belly fat, as can the aging process as a result of hormonal fluctuations and decreased muscle mass. Although you cannot spot-reduce fat from your stomach or any other single part of your body, a healthy diet combined with regular physical activity can assist in overall weight loss and fat reduction, including in the belly. Consult a care health professional before making dietary changes or starting a fitness regimen.
Low-Calorie Diet
Weight gain occurs when you consume more calories taken you burn. There are 3500 calories in 1 lb. of fat. To lose 1 to 2 lbs. a week, cut about 500 to 1000 calories from your daily diet. This is best accomplished by eliminating unhealthy snacks or treats such as cookies and candy bars from a vending machine. If you find it difficult to cut too many calories from your diet initially, consider increasing physical activity levels to burn extra calories so you can maintain a caloric deficit at the end of the day.
Well-Balanced Diet
A healthy diet is essential to get rid of fat on the stomach or anywhere else. The website Canadian Living reports studies showing that as part of a healthy lifestyle, a well-balanced, low-fat diet consisting of fruits, vegetables and whole grains will help reduce both subcutaneous and visceral fat in the stomach area. Subcutaneous fat refers to fat that is on the surface of the body and easily visible, while visceral fat is the deep fat around the abdominal muscles and organs. Visceral fat increases your risk of high blood cholesterol, heart disease and diabetes.
Physical Activity
A regular exercise regimen can help you lose weight and stubborn belly fat. Exercise increases your metabolism, enabling you to burn more calories. For weight loss, perform 60 to 90 minutes of moderately intense exercise, meaning you are able to break a sweat but still have enough breath to carry on a light conversation. Engage in strength training that targets all major muscle groups, including the abdominals, two or three days a week. Muscle has a higher metabolic rate than fat, so increased muscle mass burns additional calories even while you are resting.
Stress Reduction
High stress levels can increase belly fat and hinder weight-loss efforts. High blood levels of cortisol, a hormone released in response to stress, react with increased insulin levels to increase visceral fat in your abdomen. Increased insulin levels in the blood, as well as feelings of stress, also may result in cravings for foods that are high in sugars and calories to satisfy hunger and increase energy levels. Overeating high-calorie and sugary foods will contribute to excess weight gain, including in the stomach. Reduce stress levels by engaging in regular physical activity, meditation or yoga, taking a hot bath or reading a book.
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