Excess abdominal fat is difficult to eliminate because it cannot be addressed with targeted treatment as can be done in other parts of the body. However, with a little effort and dedication, you can get rid of them by changing your diet, practicing exercises that involve all the muscles, and making some simple lifestyle changes.
Steps
Part 1 of 4: Eliminate Excess Fat
Step 1. Lower your calorie intake
When it comes to losing weight, there is no targeted treatment or method that allows you to lose weight in just one part of the body. If you want to get rid of abdominal fat, you need to lose weight overall by decreasing your calorie intake.
- Eliminate about 500-750 calories per day from your diet. This way you can lose 500-680g per week.
- Doctors generally advise against losing more than 5-6 ounces per week.
- Use a food diary or app to get an idea of how many calories you consume each day. Subtract 500-750 from the total to find out how many calories you should eat each day to lose weight.
Step 2. Mainly opt for protein sources, fruits and vegetables
According to some studies, a low carbohydrate diet can not only help you lose weight quickly, but above all, it allows you to decrease the accumulated abdominal fat.
- Each meal should include 80-100g of lean protein (about the size of a deck of cards).
- Choose mostly non-starchy vegetables (such as peppers, tomatoes, cucumbers, eggplant, cauliflower, and lettuce) and try to eat 1-2 servings with each meal. Consume 100-200 g of green leafy vegetables.
- Eat 1-2 servings of fruit per day. Fruit contains natural sugars and must be consumed correctly: 85g or 1 medium sized fruit.
- A low-carb meal includes: a mix of green salad with raw vegetables, 150g of grilled chicken drizzled with oil, 280g of Greek yogurt with peanuts and 85g of fruit, or grilled salmon with a small salad and steamed broccoli.
Step 3. Limit your grain intake
Bread, rice and pasta can be part of a healthy diet. However, they are the richest foods in carbohydrates. Limit your intake of these macronutrients if you want to follow a low-calorie diet.
- Foods to limit include bread, rice, pasta, crackers, French fries, tortillas, candy, and so on.
- Also, you should limit servings to 25g. You don't have to ban grains from your diet, just choose the ones that are richer in nutrients and able to keep you full longer, like quinoa or oats.
- Also, opt for whole grains. They are richer in fiber and essential nutrients for a healthy diet.
Step 4. Avoid added sugars
Studies have shown that sugar (especially added sugar) is a major contributor to abdominal fat. Therefore, try to limit foods that contain excess.
- Added sugars are those that are incorporated into food products during the manufacturing process. For example, cookies and ice cream contain added sugars (as you may already know), but crackers, fruit juices and ready-made pasta sauces can also be rich.
- Natural sugar is what occurs naturally in food. For example, fruit has some sugar, but it is natural. These foods are healthier choices because they also contain a greater amount of essential nutrients.
- Get in the habit of reading food labels and beware of hidden sugars in all packaged foods. Know the different names of added sugars and keep in mind that a product may contain them in different forms.
- If you have a sweet tooth, choose healthier options like honey, dark chocolate, nuts, and Greek yogurt to satisfy your cravings.
Step 5. Drink lots of water
It is essential to stay hydrated in order for the body to function properly. Studies have shown that good water intake can also accelerate weight loss.
- This is partly due to the fact that water, by promoting satiety, helps you eat less.
- Aim to drink at least 8-13 glasses of water a day. Drink 1-2 before each meal to suppress appetite and fill you up faster.
Part 2 of 4: Getting rid of abdominal fat with physical activity
Step 1. Work out in the morning
Studies have shown that you can burn off most of your calories from fat (rather than glycogen stores) if you work out in the morning before breakfast.
- To train in the morning, you don't necessarily have to go up early. Try scheduling your alarm 30-60 minutes earlier than usual.
- Here are other benefits provided by morning physical activity: avoiding the crowds in the gym after work hours, getting rid of the thought of working out, having the afternoon off and feeling more energetic and ready to face the day.
Step 2. Practice aerobic exercises
Cardiovascular exercises allow you to burn calories and speed up your metabolism, so you can lose weight faster.
- You should do at least 150 minutes of moderate-intensity aerobic training each week, divided into 30 minutes, 5 days a week. However, since you need to shed visceral fat, some experts suggest moving for 60 minutes a day.
- Exercises can include running, brisk walking, biking, swimming, hiking, and dancing.
- Find an engaging physical activity. If you have fun, you will be more likely to hold on.
Step 3. Consider muscle strengthening
It is also important to dedicate a few days to strengthening the muscles. This way they will tone up and maintain lean mass during the diet.
- It is appropriate to include about 2-3 days of muscle strengthening per week. Make sure you choose exercises that allow you to work with your whole body and major muscle groups.
- Although there is no targeted training, some exercises designed to strengthen the core (the muscles of the back and abdomen) can help you have a flatter and toned stomach. Do the plank, crunches, and V-sit.
Step 4. Practice interval training
According to some studies, those who practice high intensity interval training (HITT) lose more abdominal fat than those who only do cardiovascular gymnastics.
- High-intensity interval training consists of short but intense physical work. It involves alternating training sessions of short duration and with high intensity with others of moderate intensity.
- Practice it 1-2 times a week. It can also count as cardiovascular exercise: it is recommended to do 75 minutes of high intensity training per week.
Part 3 of 4: Changing the Lifestyle
Step 1. Manage your stress
Stress causes an increase in cortisol, a hormone responsible for the accumulation of fat, especially in the central part of the body. It can also increase emotional hunger or encourage the attempt to console oneself with food rather than a real need.
- If you can, try to eliminate or reduce contact with the most stressful people and situations.
- You can fight everyday stress and anxiety by managing your time better so that you don't get engulfed by deadlines and deadlines.
- If you are stressed, take a few minutes each day to sit down, close your eyes, focus on your breath, and clear all thoughts and worries from your head.
Step 2. Get more sleep
Studies have shown that sleep deprivation can negatively impact appetite and body fat. When you don't get enough sleep, you run the risk of gaining weight and accumulating abdominal fat.
- Adults need at least 7-9 hours of sleep to not only stay healthy but also to feel refreshed.
- Make sure you turn off all the lights. Also turn off all electronic devices (such as phones, tablets, and computers) at least 2 hours before going to bed.
Part 4 of 4: Keeping Track of Progress and Staying Motivated
Step 1. Find a partner to diet or train with
Losing weight alone can be a very difficult task, especially when the people around you eat poorly or in a disorderly manner.
- Find a friend to diet with. This way you can cheer each other on, share tips and tricks, and keep each other company while you train.
- According to some studies, people tend to lose more weight and stay lean longer if they have a support network.
Step 2. Keep a food diary
It has been shown that those who write down everything they eat tend to lose weight faster and are at risk of regaining it to a lesser extent than those who do not have this habit.
- In part it depends on the fact that the act of writing leads you to become aware of your decisions. Make sure you are as accurate as possible when updating your diary.
- Try using an online calorie calculator or keeping a simple paper journal. Applications like MyFitnessPal and other websites help you keep track of what you consume and let you know the calorie content of various foods.
Step 3. Take your measurements
Track your progress by taking waist measurements or weighing yourself before starting the diet.
- Weigh yourself daily or weekly to see your progress over time. For more accurate information, try to always weigh yourself at the same time and wear the same clothes.
- By weighing yourself every day you can immediately identify the problems that arise during the weight loss treatment: if the balance tip tells you that you are fat, you can consult the diary to see if you are overeating or increase cardiovascular activity before gaining other pounds.
- Also, periodically measure your waist and hips to see how much belly fat you have lost.
Advice
- Always consult your doctor before making any drastic changes to your diet. He will be able to determine to rule out any contraindications for your health condition.
- Maintain the lifestyle you adopted during the diet to avoid regaining the weight and fat you lost over time. If you start over with old habits, all your efforts will be in vain.
- Remember that you cannot address the problem with targeted treatment. It is impossible to lose weight only in the lower abdomen. To get rid of abdominal fat, you need to try to lose weight overall by following a healthy diet and exercising.
