Love handles, jelly belly, muffin top, whatever you call it, weight gain in the stomach is unsightly and can be hazardous to your health. Weight gain in the stomach area can go deeper than what you see. Visceral fat--fat that lies deeper inside the abdomen and surrounds the abdominal organs--has been linked to high blood pressure, heart disease, diabetes and other serious health problems. Stress, diet, exercise and hormones can all lead to tummy fat gain in women, but with some diet and exercise changes, you can shed the extra fat in your belly for good.
Step 1
Eat clean to raise your metabolism. Avoid foods that are processed, which are low in nutrient value and usually high in fat and calories. Instead, opt for clean, fresh foods that are in their purest state. Proteins such as lean beef, turkey, chicken, fish and tofu and carbohydrates like brown rice and whole grains, fresh fruits and vegetables all help keep your body functioning properly and your metabolism high, according to Tosca Reno, author of the "Eat Clean Diet."
Step 2
Add a MUFA to your meal. Eating monounsaturated fatty acids, MUFAs, can help you lose fat in your stomach, according to a study published in the "Journal of Diabetes Care." Olives, oils, nuts, seeds, avocados and dark chocolate are all foods high in monounsaturated fatty acids. Eat one of these with every meal in a small portion to reap the belly fat burning benefits.
Step 3
Work your entire core for a tighter middle. While there is no such thing as spot reducing, you can tighten your tummy with a good all over core routine. When working your abs, include exercises that engage your back and gluteals for better results. The plank pose, standing donkey kicks, kettle ball crunches and pilates are all excellent complete core exercises that will help tone and strengthen your midsection fast.
Tips and Warnings
- Do aerobic activity four to five times a week to increase metabolism and burn excess calories. Reduce your daily stress.
- Always consult your doctor prior to beginning any new diet or exercise routine.
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