How to Lose AB Fat Fast

Excess fat in the abdominal area increases your risk of a stroke, diabetes, heart disease, certain types of cancer and high blood pressure. Since spot reduction is not possible, the only way to lose abdominal fat rapidly is to reduce fat all over the body. Reducing body fat requires a combination of a proper diet and exercise routine.

Things You'll Need

• Measuring tape

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Instructions

• 1

  Measure the circumference of your waist at the smallest area of your waistline. Find this area by taking the midway point of the bottom of your rib cage and the top of your hip bone. A circumference greater than 40 inches in men and 35 inches in women indicates that you are at an increased health risk.

• 2

  Eat five to six nutritious, small meals per day. By eating frequently, you eliminate cravings for result-sabotaging foods, and you force your metabolism to stay active and burn fat. Eat healthy foods such as fiber-rich and whole-grain products, foods low in sugar, vegetables and fruits. Thirty percent of your total calorie intake over the day should come from fat, 25 percent should come from protein and 45 percent should come from carbohydrates.

• 3

  Incorporate interval training three to four days of the week. Interval training, where you switch back and forth from high-intensity exercise to low-intensity exercise, burns fat faster in a shorter period of time compared to long cardiovascular sessions. You can run at high intensity for two minutes followed by two minutes of recovery time where you jog or walk at a comfortable low-intensity pace.

• 4

  Do compound exercises to increase muscle mass. Muscle mass burns fat even when you are at rest because it speeds up your metabolism. Compound exercises target multiple muscles simultaneously so you spend less time working out and get results faster. Examples include bench presses, dead-lifts, barbell squats, lunges and push-ups.

• 5

  Target the abdominals with exercises such as crunches, sit-ups and side-bends. These exercises will tone the muscles that are hiding under the stomach's fat layer. Once the fat melts away, the muscles will be displayed.

• 6

  Drink water to flush your system and to stay hydrated. Avoid alcohol, caffeine and sugary drinks since all have empty calories and drain your energy.

• 7

  Get eight hours of sleep at night. When you sleep, your body restores itself and provides you with the energy needed for the next day.