Bumping up your physical activity and eating a balanced, nutritious diet helps you shed fat throughout your entire physique, including the stomach area. Spot reduction is impossible but dropping your overall body fat percentage by exercising and enjoying healthy food helps you lose stubborn stomach fat. Engage in aerobic activity and resistance training to speed up your metabolism and burn more calories and fat from your tummy. Check with your doctor before starting a diet or exercise program.
Caloric Deficit
Burning more calories than you consume helps lower your body fat levels and tone your tummy. MayoClinic.com recommends losing weight at the rate of 1 to 2 lbs. each week by burning 500 to 1,000 calories more than you consume each day. Eating satiating, low calorie foods and bumping up physical activity helps you maintain this caloric deficit.
Aerobic Activity
Run, walk or jog to rev up your metabolism, lose body fat and tone your tummy. Aerobic activity improves cardiovascular health, reduces the risk of certain types of cancer and improves your mood. Go for a walk instead of driving to locations within walking distance and take the stairs instead of the elevator to burn more calories and tone up your physique.
Resistance Training
Performing compound free weight movements, like squats, deadlifts and bench presses twice per week helps you burn more calories and shed stomach fat. Compound exercises activate multiple muscle groups, providing you with intense calorie-burning workouts. Perform stomach toning exercises, like body weight crunches, hanging leg hip raises and incline situps to tighten up your midsection. Do four sets of 12 reps for each exercise to boost your metabolism and flatten out your tummy. Rest 35 seconds between sets to increase the intensity of your workouts.
Diet
Eating nutritious, satiating foods keeps your caloric intake low and helps you shed tummy fat. Consume complex carbohydrates, such as fruits and vegetables, lean proteins like salmon and healthy fats like natural peanut butter to lean out your physique and burn off unsightly stomach fat. Complex carbs keep blood sugar levels steady, preventing insulin spikes which lead to weight gain around the midsection. Lean proteins supply your muscles with amino acids, helping you charge through workouts and burn more calories. Healthy fats slow down digestive processes in your stomach, helping you feel full.
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