Gut fat, or belly fat, can develop as a result of a poor diet, lack of exercise and can even be attributed to genetics. Unfortunately, there are no exercises or techniques that will remove fat in a specific area of the body. To burn gut fat, you need to improve your abdominal (stomach) muscle strength, improve your diet and burn overall body fat with exercise.
Step 1
Engage in low-intensity cardio exercise two or three days a week for 45 to 60 minutes a session. According to ShapeFit, a health and fitness website, this type of training will burn off excess body fat while preserving your joints. You should be able to hold a conversation while engaging in low-intensity training.
Step 2
Participate in high-intensity cardio training two or three days a week for 20 to 30 minutes. High-intensity cardio uses all of your energy and forces you to use all your effort, you should not be able to engage in conversation during this activity. High-intensity cardio burns excess calories and boosts your metabolism throughout the day, both of these will result in less body fat and less gut fat, notes ShapeFit.
Step 3
Eat 500 fewer calories per day to lose 1 lb. of body fat per week. The Mayo Clinic recommends eating smaller portions to reduce calories as well as eating on a plate and not out of the food's original packaging; pick your serving size and put the bag away to avoid overeating. Replace high-calorie and high-fat foods with reduced-calorie and fat-free versions.
Step 4
Do abdominal strength training for 20 to 30 minutes every other day. Strength training builds muscle mass, which helps to remove excess body fat and will create a natural girdle for a thinner gut. Use crunches, reverse crunches, flutter kicks and bicycle crunches. See Resources for an extended list of exercises.
Tips and Warnings
- Mix and match your cardio activities--pick your favorite aerobics class, your favorite athletic sport, running, swimming, running with your dogs or an aerobic machine at your health club.
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