How to Reduce Fat at the Tummy

The battle of the bulge is a never-ending struggle for many Americans who fight with their weight. Fad diets come and go, but any nutritionist will tell you the best way to lose weight and stay in shape is through proper diet and exercise. Still, people can find it difficult to lose weight in problem areas, and the tummy area is no exception. A combination of eating right, building lean muscle mass, and performing calorie-burning exercise can be the key to eliminating that pesky belly fat to reveal flat abs perfect for beach season.

Things You'll Need

• Exercise clothing
• Yoga mat (optional)

Show More

Instructions

Burning Belly Fat

• 1

  Begin a diet rich in vegetables, fruits and fiber and low in sugars and fats. The best way to get yourself into the habit of eating nutritious foods is to reduce temptation -- throw away all the cookies, candy, potato chips, and other junk foods in your house, and replace them with low-fat, high-nutrient alternatives. Instead of buying ice cream, buy nonfat frozen yogurt; instead of eating chips and dip, try carrots and hummus.

• 2

  Reduce stress. Several scientific studies suggest a connection between high levels of stress and and excess fat retention around the waistline, due to a hormone called cortisol. Additionally, a person under high stress is less likely to have the focus and dedication necessary to actively pursue his or her weight loss goals. Fortunately, exercise produces endorphins, which can improve mood and reduce stress.

• 3

  Do cardiovascular exercise at least three times per week and ideally every day. Cardiovascular exercises include running, brisk walking, biking, aerobics, or any activity that raises your heart rate for at least 30 minutes. This type of exercise speeds your metabolism, thus burning calories and eventually burning stored fat cells.

• 4

  Do abdominal exercises at least three times per week. Toning muscles around the stomach creates definition, and lean muscle has the added benefit of burning more calories at rest than fatty tissue. Beyond crunches and sit-ups, try targeted tummy exercises like one-hundreds. Lay a yoga mat flat on the floor, and lie on it with your back against the floor and hands by your side. Put your feet together, point toes, and lift legs straight into the air, consciously using lower abdominal muscles to slowly draw legs upright. Exhaling, lift shoulders off the floor and slowly lower legs toward the floor as low as possible. Lift arms, and pump up and down, taking short breaths as you go. Aim for 100 pumps or repetitions.