How to Reduce Tummy Fat for Women

Uncontrollable food cravings, menopause, stress, genes and hormones can all be part of the reason women have excess fat in the stomach. A fat tummy is not only considered unattractive, according to the Marilyn Glenville website, it also increases your risk of diabetes, stroke, high blood pressure, heart disease and certain types of cancer. Reducing fat in one area of the body, also known as spot reduction, is not physically possible. The only way for women to reduce tummy fat is to lose fat all over the body using a proper diet and exercise regimen.

Instructions

• 1

  Eat five to six small, nutritious meals throughout the day. Eating frequently will keep your metabolism active and will keep you burning fat. You won't feel deprived and will be less likely to give into cravings for result-sabotaging foods. Eat complex carbohydrates that include fiber-rich and whole-grain products; lean proteins, such as turkey and fish; and unsaturated fats, such as olive oil.

• 2

  Drink at least eight glasses of water and limit your alcohol and caffeine intake. Water flushes your system, promotes digestive health and keeps you hydrated. Alcohol and caffeine dehydrate the body and deplete your energy.

• 3

  Incorporate cardiovascular training into your lifestyle. Cardiovascular exercise, such as running, swimming, and biking, all bring the heart rate up and increase the metabolism. Your body will burn calories and fat.

• 4

  Add compound exercises to your exercise routine. Compound exercises target several muscles at the same time, they tone the body an increase muscle mass. Muscle mass increases the metabolism resulting in fat burn even when you are at rest. Compound exercises include shoulder presses, bench presses, dead lifts and squats.

• 5

  Do stomach exercises to target the abdominal muscles. Once the fat burns off your stomach, you want tight and toned abdomen to show off. Do crunches, sit-ups, side bends and leg lifts to tone the tummy.

• 6

  Reduce stress levels in your life by meditating, breathing deeply and delegating tasks at work. Increased stress levels trigger the release of the stress hormone cortisol, which is associated with fat in the stomach area.

• 7

  Sleep eight hours per day. During sleep, your body restores itself and provides you with the energy you need for the coming day.