As adults’ waists get larger with age, many wonder how to lose stomach weight. This difficult-to-target area presents problems for many people when trying to tone their body. While there is no surefire magic bullet to drop the stomach bulge, there are many things that you can do to begin to tighten the underlying muscles and combat fat.
Eating to Lose Stomach Fat
In order to trim belly fat, eating a diet rich in whole grains, fruits and vegetables, lean meat and fish plays a strong role. A diet filled with plenty of whole grains and few refined grain products has been shown to be successful in eliminating belly fat faster than one focused on refined grains only. Also, you should work to avoid as many refined carbohydrates as possible, such as any items containing white sugar or white flour.
Choosing the right kinds of oils and fats to eat – monounsaturated and polyunsaturated fats being the best options – is critical to providing your body with the right tools to lose weight. Healthy fats are still fatty, with all fat containing 9 calories per gram, so they should be eaten in moderation. Some examples of food with “good” fats in them, that reduce the risk of heart disease, include nuts, seeds, soybeans, olives, canola oil and avocados. Essential fatty acids omega-3 and omega-6 that are found in many nuts, seeds and fatty fishes are also necessary to complete the fat burning process in the body.
Eating more frequently throughout the day can also be successful in speeding up your metabolism, which will help you to burn your food more efficiently. Experts recommend 5 to 6 smaller meals daily, which prevents overeating, as it eliminates much of the need to binge eat out of hunger.
Exercising to Lose Stomach Fat
While crunches and other stomach-focused strength training will not have much visual effect if you have layers of fat around the muscles, these exercises will work to strengthen your core. However, if you are carrying around excess fat, aerobic exercise is the thing that will burn the fat, as spot exercises will do nothing to get rid of the fat.
To really lose weight, you will need to regularly exercise for about 60 minutes daily. This can be any moderate activity that gets your blood pumping and heart rate up. The more you exercise, the more stomach fat you will shed. Numerous studies have shown that people that perform any high-intensity aerobic fitness regularly are leaner in the abdominal area.
Lifting weights and strengthening your entire body forces your abdominal muscles to be in use, while stabilizing your body to do many upper body and lower body strength exercises. Try free weight squats, lat pulldowns, chest presses and dumbbell rows to start off building your core. Focus on a mix of strength building exercising, as well as cardio throughout the week.
By eating right and focusing on your total body for toning and weight loss, you will begin to see results by dropping some of the bulge around your waist.