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How to Lose Stomach & Face Fat

by
author image Gryphon Adams
Gryphon Adams began publishing in 1985. He contributed to the "San Francisco Chronicle" and "Dark Voices." Adams writes about a variety of topics, including teaching, floral design, landscaping and home furnishings. Adams is a certified health educator and a massage practitioner. He received his Master of Fine Arts at San Francisco State University.
How to Lose Stomach & Face Fat
Two women are walking on a jogging path. Photo Credit shironosov/iStock/Getty Images

Losing stomach and face fat changes your appearance -- and improves your health. The body deposits excess calories as fat in a layer under the skin called "subcutaneous fat." The fat on the stomach, abdominal fat, includes both subcutaneous fat and the most dangerous fat on your body, visceral fat. This fat blankets your organs and can harm your health. A combination of cardio, strength training and a sensible diet can eliminate excess body fat, the American Council on Fitness advises. As you reduce overall body fat, your stomach and face become slimmer.

Step 1

Increase your cardio. Walk briskly, use a mini trampoline, bicycle, dance, perform pool aerobics, step aerobics, martial-arts based aerobics or other continuous, rhythmic activity for at least 20 minutes three times a week to start. Increase your exercise sessions to 60 minutes most days of the week to burn fat and lose weight, the American Council on Exercise recommends.

Step 2

Perform resistance exercise at least two times a week for 20 minutes at each session. Use resistance bands or lift weights to maintain your muscles and keep up your metabolism as you diet. Focus most of your exercises on your legs, back and chest. Training these major muscles burns the most calories and helps to boost your metabolism so that you burn more calories.

Step 3

Engage in core training most days of the week. Include crunches, planks, side planks and leg raises to strengthen your abdominal muscles -- the obliques, rectus abdominis and transversus abdominis -- and your back. Strengthening your ab muscles can firm the midsection, so it looks tighter once the extra fat is lost; and a strong core can help you hold your belly in/improve your posture

Step 4

Cut down on your calorie intake. A calorie deficit is needed to lose weight. Use monounsaturated fats in your diet in place of saturated fats. Substitute one-fourth of an avocado mashed on whole-grain bread for mayonnaise. Use olive oil instead of creamy salad dressings, and nuts or nut butters instead of cheese or butter. A diet rich in monounsaturated fat can help prevent and reduce abdominal fat, according to researchers who published their findings in the March 2007 "Journal of Diabetes Care." Eat plenty of fresh fruits and vegetables, whole-grain breads and pastas and low-fat dairy products.

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