Whether it is an upcoming special event or warmer weather that is motivating you to lose stubborn tummy fat, the task can be difficult. Carrying extra weight in the abdominal region is unhealthy for your self-image and is a leading cause of heart disease, diabetes, high cholesterol and high blood pressure. To lose belly fat and keep it off requires a complete lifestyle change, but you can speed up the results with a few easy diet and exercise tweaks.
Step 1
Cut processed and fast foods out of your diet. These foods are high in sugar, fat and calories and low in nutrients. According to the Centers for Disease Control and Prevention (CDC), eating processed and fast food can lead to weight gain and obesity. The high saturated fat content in processed and fast foods can directly contribute to fat gained in the stomach area.
Step 2
Eat fresh, whole foods, such as lean proteins, complex carbohydrates and essential fatty acids for optimum fat burning. Fueling the body with essential nutrients through the foods you eat will ensure proper bodily functions, such as fat burning. Tom Venuto, author of "The Body Fat Solution," says that through proper nutrition you can increase your body's fat-burning ability. Lean beef, chicken, turkey, tofu, fish, beans and legumes are excellent fresh, whole proteins. Stick to brown rice, whole grains and fresh fruits and vegetables for your complex carbohydrates.
Step 3
Eat five to six small meals a day. Eating frequently throughout the day is often referred to as grazing. Bodybuilders have used this eating technique for many years to reduce fat before competitions. "The Eat-Clean Diet" author, Tosca Reno, recommends eating every few hours, five to six times a day to regulate the body's metabolism. Make sure your food choices are healthy and fresh, and keep your portion sizes small, no more than a handful.
Step 4
Eat a monounsaturated fatty acid (MUFA) with every meal. The body needs essential fatty acids to function properly. MUFAs are good for the body and have been found to reduce fat in the stomach. "Diabetes Care" published a study March 23, 2007 stating that a diet high in MUFAs can help prevent weight gain in the belly. Eat a MUFA-rich food with every meal, such as olives, oils, nuts and seeds, avocados and dark chocolate.
Step 5
Work all of your core muscles. To create a lean, toned tummy, you must work your entire abdominal area. While crunches are a good basic abs exercise, they only work the upper abdominals. Add a variety of movements to help strengthen and tone your core. When working your middle, divide the exercises into four sections: upper, lower, left and right for maximum benefits. The American Council on Exercise suggests doing bicycles, leg raises, reverse curls, ball crunches and planks as some of the most effective core exercises.
Tips and Warnings
- To avoid the fast-food drive-through temptation, pack a cooler with healthy food choices daily.
- Consult your doctor prior to beginning any new diet or exercise program.
References
- "The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight"; Tom Venuto; 2009
- "The Eat-Clean Diet: Fast Fat-Loss That Lasts Forever!"; Tosca Reno; 2007
- "Diabetes Care"; Monounsaturated Fat-Rich Diet Prevents Central Body Fat Distribution; J.A. Paniagua, M.D., Ph.D., et.al.; March 23, 2007
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