Belly fat is stubborn. Even when a person loses weight, the fat around the stomach area is usually the last to go. While it is not possible to "spot reduce" (lose weight in a specific area of the body), there are several things that a person can do to help lose belly fat and gain those much wanted sculpted abs.
Step 1
Don't diet. Crash dieting leads to a loss of muscle, rather than fat. The less muscle a person has, the slower his metabolism and his ability to burn fat. Crash dieting can also make a person bloated and too weak to exercise, which is essential to losing body fat.
Step 2
Cut down on carbohydrates. Carbohydrates raise the blood sugar, which in turns affects the production of insulin. Unused carbs will eventually be stored as fat. Carbohydrates include not only grains and starchy vegetables (corn, potatoes), but also simple sugars like those in pastries and alcohol.
Step 3
Focus on eating lean proteins. Proteins are essential to muscle-building, contain no sugars and don't cause bloating. Also, proteins are harder to digest so they raise metabolism and increase the burning of calories.
Step 4
Control stress. When a person is stressed, the body releases cortisol, the stress hormone that helps the body prepare to "fight or flight." Since humans usually don't make use of that hormone, the body ends up accumulating any excess in the form of abdominal fat. The more often a person is stressed, the most chances of increased body fat. To deal with stress, it is recommended to find a hobby, keep a journal, learn to meditate or practice yoga or Tai Chi.
Step 5
Start an exercise program. Aerobic exercise, such as walking, biking and running will increase metabolism and help burn unwanted fat. As a person loses weight, the belly will shrink along with the rest of the body. Exercise for 60 to 90 minutes at least four times a week should contribute to maximum results. It is recommended to add resistance training as well, since weights help build muscle, essential to speedy weight loss.
Step 6
Do abdominal exercises to tone up the stomach muscles. Since the muscles are under the fat, a person will not be able to see definition until he loses weight, but toning up will help him look thinner and will increase muscle mass, which in turn will increase metabolism. Focus on good form, rather than on the number of crunches, and make sure to keep the abdominal muscles tight while crunching.
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