The Best Way to Get Rid of Lots of Abdominal Fat

Reducing fat in one area of your body--known as spot reduction--is not possible unless you consider liposuction as an option. The only way to naturally get rid of excess abdominal fat is to start by losing fat all over the body. Doing abdominal exercises such as crunches and sit-ups is not going to get rid of abdominal fat; you must adjust your eating habits and get plenty of cardiovascular and strength training exercise. To achieve long-lasting fat loss, adjust your lifestyle.

Instructions

• 1

  Eat healthier foods and avoid processed foods, fried foods, sugar, alcohol and sodium. Replace simple carbohydrates such as white rice and white breads, with complex carbohydrates such as brown rice and whole-grain breads. Eat lean protein in the form of chicken, fish and turkey, and consume unsaturated, "heart-healthy" fats found in raw nuts and avocados.

• 2

  Eat more often to keep your metabolism burning calories and fat all day long and to feed your body constant nutrients so that it doesn't crave result-sabotaging foods. Consume a small meal every three hours and aim for a total of five to six meals per day.

• 3

  Relax yourself, because stress triggers the production of cortisol in the body. According to the Anne Collins website, cortisol stimulates fat storage around the waist. Take a few minutes to breathe deeply during stressful times, or look into practicing meditation.

• 4

  Move your body to get the heart rate up and jump-start your metabolism. Get at least 45 minutes of cardiovascular exercise per day for at least three days per week. Cardio helps burn fat off the entire body, including your tummy.

• 5

  Train with weights to let your metabolism go into overdrive and speed up fat burn. Build muscle tissue, because it takes up more energy so your metabolism has to work harder. Workout with weights two to three times per week and train the entire body. Rest one day after each workout.

• 6

  Tone your abdominals by doing crunches for the upper abdominals, side bends for the obliques, and reverse crunches for the lower abdominals. Work your abs three days a week. Don't limit your abdominal workout to just these exercises; look into alternatives such as training abdominals on a stability ball or using the abdominal machines if you have access to a gym.

• 7

  Stay hydrated by drinking water all day long. According to the Mayo Clinic website, women should drink nine 9 oz. cups of water daily, and men should drink 13 cups. Lack of water can lead to dehydration and a reduction in energy.

• 8

  Get seven to nine hours of sleep each night to allow your body to replenish itself. Lack of sleep can affect your mood, energy level and overall health.