Cutting out carbohydrates is a method of reducing calories, but if you are still eating too much, you will not lose body fat. As body fat is lost, you cannot specifically reduce it just from your stomach. If you reduce your carbohydrate intake, ensure that you are getting enough critical nutrients, limit your calories and get plenty of exercise to drop body fat and slim your waistline. Consult your physician before beginning any diet or exercise program.
Low-carbohydrate, or ketogenic, diets are a type of diet in which you reduce your calories by decreasing or eliminating dietary carbohydrates. This allows your body to run on ketones, or fatty acids for energy. An advantage of this type of dieting is that you do not experience marked fluctuations in your energy levels from an insulin surge and sugar crash, which can lead to additional fat storage. Low-carbohydrate diets have been shown to be just as effective at promoting fat loss as low-carbohydrate diets, according to the "Journal of the American Medical Association."
Track your food intake for a week and calculate the amount of calories you are taking in. If you do not gain or lose any weight, this is your maintenance level. There are three areas from which you can cut calories: protein, fat and carbohydrates. If you have already made the decision to follow a low-carbohydrate diet, you still need to get enough protein and fat to ensure your metabolism does not drop, which can happen with severe caloric restriction. At first, cut your calories by no more than 250 per day.
Resistance training can cause you to burn calories for up to 48 hours after exercising. Heavy resistance training using compound exercises does not just build muscle, it stimulates the hormones that burn fat, including your adrenal hormones. Heavy resistance training also preserves lean muscle tissue. If you lose lean mass, your metabolism will slow, which will limit your ability to lose body fat in your stomach and elsewhere.
To give your metabolism an extra boost, perform cardiovascular exercise during a second exercise session. Long training sessions are not recommended as they can depress hormonal output, including the hormones that burn fat. Perform your cardiovascular exercise early in the morning and hit the gym in the evening. If you combine this with a low-carbohydrate diet, the fat might melt off of problems areas, including your stomach.
- "The Journal of Medical Investigation"; Saturated Fatty Acids and Insulin Resistance; M. Funaki 2009
- "Journal of the American Medical Association"; Comparison of the Atkins, Zone, Ornish, and Learn Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women: the a to Z Weight Loss Study: a Randomized Trial; C.D. Gardner, et al.; March 2007
- "The Journals of Gerontology"; A Single Bout of Concentric Resistance Exercise Increases Basal Metabolic Rate 48 Hours After Exercise in Healthy 59–77-year-old Men; David L. Williamson, et al.; May 1997
- "Stress"; Acute Resistance Exercise Results in Catecholaminergic Rather Than Hypothalamic-pituitary-adrenal Axis Stimulation During Exercise in Young Men; I. Fatouros, et al.; November 2010