As a survival mechanism the body stores fat in certain preferred patterns, which are different for men and women. Men in particular, but women as well, tend to store body fat in the stomach area. There are specific ways to work out and eat that directly target stomach fat. You can follow a few simple guidelines to start burning stomach fat fast.
Step 1
Eat five or six small meals throughout the day, spaced two to three hours apart. According to "The Abs Diet," this meal plan helps to burn stomach fat in several different ways. Frequent meals prevent spiking the stress hormone cortisol, stabilize blood sugar and keep metabolic rate elevated all day long.
Step 2
Take in 40 percent carbohydrates (oatmeal, brown rice, whole grains and unrefined starches), 30 percent lean proteins (fish, turkey or chicken) and 30 percent healthy fats (olive oil, avocado or nuts and seeds) at each meal. "The Fat Burning Bible" recommends this ratio for burning away belly fat.
Step 3
Choose foods that help to burn belly fat. "The Abs Diet" lists a few superstar foods that can really help you burn fat from the stomach area. Whey protein, eggs, fat-free dairy, olive oil, almonds, fruits, vegetables, lean proteins and beans, for example, are healthy components of a fat-burning diet.
Step 4
Have one cheat meal, one day per week. Cheating actually helps you burn more fat. The body can shut down fat-burning in response to taking in fewer calories. By temporarily increasing calories for a short time--a cheat meal for example--you trick your body into keeping metabolic rate elevated.
Step 5
Do resistance training workouts every other day of the week. Weight training burns fat in several different ways. It burns fat while you are doing it, but it also targets belly fat directly, according to "The Abs Diet." The fat-burning effect does not completely burn out until up to 48 hours later. So if you workout Monday, Wednesday and Friday you would be burning extra calories and belly fat all week long.
Step 6
Add 30 to 60 minutes of cardiovascular exercise at least three days per week. Examples of cardio are swimming, biking, jogging or walking on the treadmill at the gym. Cardio is particularly useful for burning fat immediately after resistance training, according to "Combat the Fat" by Jeff Anderson.
References
- "Combat the Fat"; Jeff Anderson; CQC LLC, 2008
- "The Abs Diet"; David Zinczenko; Rodale, 2004
- "The Fat Burning Bible"; Mackie Shilstone; John Wiley & Sons Inc., 2005
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