Stomach fat in women is an aesthetic concern as well as a health hazard. Deep, visceral fat that builds up in the stomach increases the risk for gallbladder disease and breast cancer, according to Harvard Medical School. Losing this fat requires discipline and a number of sacrifices. Keeping your butt size while reducing stomach fat is even more challenging. The most important thing is that you train a specific way while making adjustments to your diet.
Step 1
Reduce your caloric intake slightly. To lose stomach fat, you need to eat fewer calories, but keep in mind you also want to maintain your butt. Cut back by 250 daily calories to produce a moderate deficit. Determine your starting intake by tracking your calories for a week, adding the totals and dividing by seven.
Step 2
Eat breakfast as soon as you wake up. Taking the time to eat in the morning will give your metabolism a lift and prevent you from snacking on unhealthy foods later in the day due to hunger. Prepare something healthy that contains a serving of protein and of fiber. This combination helps fill you up and keeps you feeling full for an extended period of time. An egg omelet with chopped up vegetables and whole-wheat toast is a good option.
Step 3
Drink water as your main beverage. Calories from beverages add up quickly and can put the brakes on your slim-stomach plan. Water not only contains no calories, it also helps fill you up when you drink it before meals. Replace all of the liquid-calorie beverages in your diet with water.
Step 4
Use cardiovascular exercise to burn more fat in your stomach. Select a form of cardio that also causes a good butt workout like running, walking up hills, indoor cycling, stair climbing or elliptical training. Aim for 45 to 60 minutes of training and work out three days a week.
Step 5
Execute a weight-training workout that targets your glutes, which form the butt. Perform exercises that work these muscles to give your backside a robust look as you slim down your stomach. Lift the heaviest weights you can to ensure you maximize your butt size. Do exercises like plie squats, split leg lunges, stiff-leg deadlifts and cable glute kickbacks. Aim for eight to 12 reps, do four or five sets and work out on three noncardio days a week.
Step 6
Tighten your abdominal muscles with dedicated exercises. Focus on your whole stomach instead of one area with exercises like hanging knee raises, reverse crunches, Russian twists and bicycle maneuvers. Aim for 15 to 20 reps, do three or four sets and work out three or four days a week.
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