For most people, the gut (stomach) is a common area of the body where fat accumulates. Excess fat can result from a lack of exercise, a poor diet or even post-pregnancy weight. There is no one specific exercise or device you can use to get rid of a fat gut. If you want to blast the fat from your midsection, you will need to use exercise to burn extra body fat and also clean up your diet to prevent more fat from accumulating.
Step 1
Engage in aerobic activity each day. Start slowly by performing 10 to 15 minutes and building up to 30 to 45 minutes per day. According to Shape Fit, the best activities to remove fat from the body are jumping rope, using an elliptical trainer, running, swimming, cycling, rock climbing, rowing, skiing and step aerobics.
Step 2
Remove empty calories from your diet. Empty calories come from foods that are high in calories but lack nutrients and vitamins. Try to avoid sugary drinks, high-fat junk food, fast food and salty snacks.
Step 3
Eat more nutrient-dense foods each day. Nutrient-dense foods have a high amount of nutrients in comparison to the amount of calories in a serving size. According to Shape Fit, whole-grain breads, rice, beans, vegetables and fruits are nutrient dense.
Step 4
Strength train your transverse abdominus every other day. According to Body Building For You, this muscle is the most important to train in order to get a lean stomach and avoid a fat gut. While breathing normally, put your finger on your belly button, draw your stomach inward away from your finger and hold for five seconds. Try to work up to tightening your stomach for 60 seconds.
Things You'll Need
- Whole-grain breads
- Rice
- Beans
- Vegetables
- Fruits
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