A few changes in your diet and exercise regimen are all you need to get rid of fat around the stomach. A diet high in fat and excess calories, combined with stress and lack of exercise, can lead to weight gain in the belly and serious health problems. If you can pinch an inch around your middle, you may also have visceral fat, which develops deep inside the abdomen and poses many major health risks, says Pamela Peeke, M.D., author of "Fit to Live: The Five-Point Plan to Be Lean, Strong and Fearless for Life." Reducing your caloric intake, reducing stress, exercising and eating the proper foods will lower your risk of disease and help you get rid of tummy fat for good.
Step 1
Watch what you eat as well as how much you eat. Processed, refined and fast foods are high in calories, fat and artificial ingredients that are difficult for the body to break down. Choosing fresh foods that are in a more natural state furnishes the body with essential nutrients to help burn fat. Tosca Reno, author of the "Eat Clean Diet," recommends eating pure proteins such as lean beef, chicken, turkey, fish and tofu and clean carbohydrates such as brown rice, whole grains, steel-cut oats, fresh fruits and vegetables to help keep the metabolism high.
Step 2
Eat the right kind of fats. Adding monounsaturated fatty acids, MUFAs, to your daily diet can help you decrease fat in your abdominal area, according to a study published in the Journal for Diabetes Care. To receive reduce belly fat, eat one MUFA with every meal in a small portion size: 1 tbsp. of oil, 2 tbsp. nuts or seeds, 1/4 cup of 70 percent cocoa dark chocolate, 10 olives or 1/4 cup of avocado.
Step 3
Reduce your stress levels. High levels of stress can cause lack of sleep, overeating, bingeing and decreased motivation for exercise. To keep the body functioning properly, learn techniques to help manage your stress levels. Yoga, meditation and deep breathing are useful exercises that help the body cope with the physical and metal challenges of stress.
Step 4
Exercise with moderate intensity five to six times a week. To burn calories consumed, you must exercise. A balanced fitness program of cardiovascular and weight training is your best bet for burning stomach fat fast. For the most effective cardio, choose an exercise such as running, walking, jogging, swimming or group fitness classes that elevate your heart rate into your training heart-rate zone for a minimum of 20 minutes.
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