How to Reduce Tummy Fat Fast

If you have excess tummy fat, you are at increased risk of heart disease, diabetes, high blood pressure, a stroke and certain cancers. You cannot make excess stomach fat disappear by just doing crunches. Spot reducing one area of your body is not possible. The fastest way to lose fat in the stomach area is to reduce fat all over the body. You can do this by adjusting your diet and incorporating an exercise regimen into your lifestyle.

Instructions

• 1

  Eat frequent, small, nutritious meals throughout the day. Eating up to six small meals a day will keep your metabolism active and help burn fat fast. You will be less likely to give into cravings. Eat lean protein such as egg whites and chicken, unsaturated fats such as olive oil instead of saturated fats and complex carbohydrates including whole-grains and fiber-rich products instead of simple carbohydrates. Thirty percent of the calories you eat throughout the day should come from fat, 45 percent should come from carbohydrates and 25 percent should come from protein.

• 2

  Avoid caffeine and alcohol. They dehydrate the body and have empty calories. Drink water to stay hydrated, to flush your system and to maintain a healthy digestive system.

• 3

  Incorporate interval training into your lifestyle. Instead of doing long periods of cardiovascular exercise, you can do 20 minutes of interval training for fast, maximum fat burn all over the body. By going back and forth from low to high intensity cardiovascular exercise, you burn more calories and get faster results. Jog or walk for three minutes and speed it up to a one-minute sprint before bringing back the intensity to a three-minute walk or jog. Repeat this cycle until you've done at least 20 minutes worth of interval training. You can do Interval training while running, walking, biking, swimming or while working out on the stair-climber or elliptical machine.

• 4

  Add weight training to your exercise regimen. Muscle mass increases your metabolism and burns fat even when you are at rest. It also keeps future weight-gain at bay. Keep challenging your muscles by increasing the weights over time. Work out different muscles on different days so that the muscles you trained get sufficient recovery time. For instance, train arms and shoulders on Mondays, back and chest on Wednesdays and legs on Fridays.

• 5

  Do exercises such as crunches, situps and side-bends to target and tone the abdominal area. Once the fat layer has burned off the stomach, these exercises will help you display a toned stomach.

• 6

  Lower the amount of stress in your life. Increased stress levels release the stress hormone cortisol. Cortisol has been associated with fat in the stomach area. Good remedies can include practicing meditation, breathing deeply and delegating tasks at work to prevent stress from work overload.