Most people trying to lose weight have difficulty with getting rid of stubborn stomach fat and achieving a flat belly. In addition to an unhealthy lifestyle, belly fat typically increases as you age due to loss of muscle mass and hormonal changes. Although many diet and workout plans may claim to help you achieve six-pack abs, they often restrict caloric intake or are not sustainable for long-term results. Furthermore, it is not possible to spot reduce fat from one part of the body. The ideal way to reduce belly flat and define the abdominal muscles is with a healthy diet plan and regular physical activity. Consult with a physician prior to making any lifestyle changes to avoid health risks.
Decrease Calorie Intake
In order to lose stomach fat, you will need to decrease your daily caloric intake. Weight loss occurs when calories ingested are less than those expended. If you continue to eat more calories than you are burning off from normal daily activities and structured exercise, you will gain weight or hinder the ability to lose belly fat. To safely lose 1 to 2 lbs. per week, decrease daily total caloric intake by 500 to 1,000 calories. You can also burn off more calories by increasing physical activity levels to speed up weight-loss efforts or to avoid having to cut excessive calories from your diet initially.
Super-Sets
High-intensity exercise can help you lose stomach fat by increasing the rate at which you burn calories. An abdominal-shaping routine that targets the core muscles helps you burn more fat and tone the abdomen. Performing super-sets, in which you do two moves consecutively with no rest in between increases calorie burn during the workout and for hours afterward due to an increased metabolic rate. Exercises should target the upper and lower body as well as the core, including the abdomen, obliques, back, glutes and hip flexors.
Cardiovascular Exercise
Visceral fat, which lies around the abdominal organs deep in the stomach, has increased health risks versus subcutaneous, or surface visible, fat. Increased visceral fat stores increase the risk for diabetes, high blood pressure, heart disease and insulin resistance. Aerobic exercise can help decrease visceral fat and assist in achieving a leaner midsection. According to TheFreeLibrary.com, a 2005 study found that overweight sedentary men and women who started brisk walking six days per week for a period of eight months stopped gaining visceral fat. Furthermore, a more vigorous exercise program of jogging 20 miles per week caused them to lose weight and up to 7 percent more abdominal fat. Cardiovascular exercise increases the heart rate and metabolism to increase caloric burn. The Centers for Disease Control and Prevention recommend engaging in aerobic exercise for 30 to 60 minutes five days a week or more if trying to lose weight.
Fruits and Vegetables
Eating more fruits and vegetables in place of high-fat and sugary foods can help you lose belly fat and show off a toned mid-section from exercise. Most fruits and veggies are low in calories, have little to no fat and have no added refined sugars. They are also a source of fiber, which aids in regulating the digestive system to decrease digestive upsets such as constipation and bloating that hinder weight-loss efforts. The fiber content of produce combined with a high water content aids in filling you up to prevent common hunger cravings that lead to overeating and weight gain. Aim for at least five to 10 servings of fruits and vegetables daily with each meal and snack as part of a well-balanced diet plan.
References
- "Nutrition Action Healthletter"; Seven Facts You May Not Know About Exercise; David Schardt; December 2009
- Mayo Clinic; Women's Health: Belly Fat In Women: Taking - and Keeping - It Off; April 2011
- Fitbie; Get Six-Pack Abs in Weeks; Jenny Everett
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
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