The tummy is one of the primary areas of the body where fat appears on both men and women. It also happens to be one of the more dangerous areas to accumulate fat because of the organs that are present in the abdominal region. According to USA Today, intra-abdominal fat is linked to high cholesterol, high insulin, high triglycerides, high blood pressure and other problems. If you are looking not only to lose your tummy fat, but also to reduce your risk for these conditions, you can do it by following some key steps.
Step 1
Cut down on your intake of high-fat, high-sodium and high-sugar foods. Avoid cookies, cakes, doughnuts, ice cream, processed meats, white-flour breads and canned soups. Stick with foods that are high in nutrients, such as fish, lean beef, chicken breast, whole grains, fruits, vegetables and beans.
Step 2
Reduce your intake of beverages that are high in sugar and calories. Sweetened teas, flavored coffee drinks, soda, beer, wine, milk shakes and processed fruit punch are examples. Choose water instead to help keep your calories lower and to keep your body hydrated. The Institute of Medicine recommends that women consume approximately 2.7 total liters of water a day and that men consume approximately 3.7 liters.
Step 3
Spread out your meals throughout the day and eat smaller portions. This can help increase your metabolism, give you sustained energy levels and also keep your hunger under control. Consume meals that contain protein and complex carbs, and eat every two to three hours. A tuna sandwich on whole wheat bread with lettuce and tomato is one meal example.
Step 4
Prepare a nutritious breakfast and have it before you leave for work in the morning. This can get your metabolism revving, and it can also prevent you from becoming hungry later in the morning. Have a bowl of high-fiber cereal with low-fat milk or scramble three egg whites with chopped up vegetables to make an omelet.
Step 5
Partake in cardiovascular training to help burn the fat on your tummy. Do any form of cardio as long as you like it and it gets your heart rate elevated. Indoor cycling, running, swimming, jumping rope, stair-climbing and kickboxing are examples. Aim for 45 to 60 minutes of cardio three to four times a week.
Step 6
Lift weights to build muscle and increase your metabolism even more. Perform exercises that target all of your major muscle groups, such as chest presses, shoulder presses, back rows, triceps extensions, biceps curls, lunges and ab crunches. Do 10 to 12 reps, three to four sets, and work out two to three times a week.
Things You'll Need
- Nutritious foods
- Workout gear
- Weights
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