How to Lose Your Stomach

A fat, flabby, out-of-shape stomach is a problem for many people. The stomach area is a main fat storage area, especially for men, and as overall body fat and weight increases, the stomach typically grows larger and flabbier. But there are ways to deflate a protruding gut and restore a slim, trim waistline. There are no tricks or gimmicks involved--just tried and tested methods that work.

Instructions

• 1

  Lose your stomach.

  Reduce caloric intake. To lose stomach fat, reduce dietary caloric intake. In order to lose weight (fat) from anywhere on the body, the amount of calories ingested must be fewer than the amount of calories burned through activity. This is best accomplished by replacing a high-fat, high-sugar diet with a diet rich in fruits, vegetables, whole grains and lean cuts of meat and low-fat dairy. Filling up on low-calorie, nutrient-dense food is a great way to cut calories and lose unwanted stomach fat.

• 2

  Exercise.

  Exercise regularly. Engaging in a regular exercise program is important to losing (and keeping off) excess stomach fat. Regular exercise, especially cardiovascular exercise, burns calories, increases metabolism and increases energy levels, all of which help to promote a lean, toned body and stomach. Most weight-loss guidelines recommend a minimum of 30 to 45 minutes of daily cardiovascular exercise performed at least three to four times each week. Cycling, running, walking and stair-climbing are excellent forms of cardiovascular exercise that burn a lot of calories and can help rid unwanted stomach fat.

• 3

  Lift weights.

  Lift weights. Weight lifting, when combined with a sound diet and cardiovascular regimen, can aid stomach fat loss and lead to a more toned, sculpted physique. Lifting weights burns calories, which promotes fat loss, and builds lean muscle mass, which raises base metabolic rate. As a result, weight-lifting is a great tool to use to help burn stomach fat. To maximize effectiveness as a fat loss tool, perform weight-lifting at least two to three days each week. Perform three to four sets of each exercise, doing 8 to 12 reps per set. Gradually increase weight as each exercise gets easier.