If there were statistics of the most desired places to lose fat from, the abdominal area will most likely be the absolute winner. Belly fat is incredibly common and it is not unlikely to see that even slim people have a tummy that they would gladly want to get rid of.
There are no miracle quick diets, pills or exercises that will help you lose tummy fat, not only because the stomach is one of the most stubborn fat spots for many people but also because "spot reduction" is impossible. You will have to workout your whole body and get control over your diet. And this is not an easy task.
Many of you have been trying to lose tummy fat the wrong way such as Starving yourself or performing 100 to 500 crunches a day. Unless you're genetically blessed with flat abs, you can do all the crunches in the world, but without proper nutrition and cardiovascular exercise, a flat stomach is nearly impossible.
A small change in diet and daily habits can have an astounding weight loss and body firming effect. Depending on what activities you engage in, and even more importantly what activities you disengage doing can mean the difference between weight loss success and failure. Below are some tips and basic information about on how to get rid of tummy fat:
- Avoid Trans fat
Trans fat is a product of hydrogenation, a process used by food manufacturers to increase product shelf life. Not only are Trans fats primary culprits in increasing a person's chances of having heart disease, they also contribute to the formation of layers in your abdomen. Commercial baked goods - such as crackers, cookies and cakes - and many fried foods, such as doughnuts and french fries - may contain trans fats.
- Get more sleep
People who sleep very little are diminishing their bodies' ability to burn calories. Some people think that losing sleep will make them lose weight. In a way, it can be said that this is true. But you will lose weight in an unhealthy manner. This could also lead to grave health conditions, so better make sure that you get at least six to eight hours of sleep everyday.
- De-stress regularly
Stress can contribute to packing in unwanted pounds in the mid-section. Stress causes our cortisol level to skyrocket. Increased cortisol levels have been linked with increased desire to eat and also contribute to fat production. Engage in activities that help you relax to avoid increasing your waist measurement and also to lower your risks of developing heart disease and other stress-related conditions.
- Drink lots of fluid
The suggested amount of waer to drink is around 33 ml of water for every kg of body weight i.e. 2.3 liters for a 70 kg person (around 1/2 ounce for every pound i.e. 60 oz for a 120 lb person). Much of your body is made up of water. Not drinking enough water will leave you under-hydrated or even dehydrated. Since weight loss depends on how the body eliminates wastes, the body must stay hydrated.
- Eat the right food at the right time
Eat whole grains because they are good for reducing excess pounds on the waistline. Do eat breakfast to give you energy and to prevent you from binging during the latter part of the day when your metabolism does not work as fast as it does during mornings. In order to increase protein intake, you should also have lean meats such as chicken. Eat more frequently. Avoid starvation at all costs, as this signals your body to get into famine mode and thus the body holds fat very effectively. If you eat more frequently with the right combination of food, there is no doubt you will definitely speed up the fat burning process and gradually lose tummy fat real quick.
- Avoid Beer
If the mere thought of giving up beer is breaking your heart, then drink moderately. Do not binge. Lessen the amount of beer you drink or do so moderately. Why not switch to wine? A glass of wine has only 70 calories. It is still an alcoholic beverage and is just as refreshing. Although limit it to a glass or two. Drinking should always be done in moderation.
- Exercise Regularly
Incorporating tummy exercises, such as sit-ups and crunches, to your basic cardio regimen will help strengthen your core. A stronger core, or midsection, will help you to build lean muscle mass. It is this lean muscle that helps you losing tummy fat faster. Adding this to a total body workout that exercises all parts of your body will turn it into a fat-and-calorie-burning machine. Of course you can engage in other exercise programs that you like, just make sure you do it regularly and properly.
Your body will lose fat evenly, over time. The good news is you don't have to change the whole world. For maximum weight loss to occur you only need consistency, to do the same things over and over again. These simple weight loss tips will get you started and help you to consistently lose more and more tummy fat, as long as you stick with them.
Good luck!
Exercise
Yoga
Listening to Music
Breathing Exercises
Meditation
Eating habit
In a normal adult, cortisol levels are between 5 to 31 micrograms per deciliter (mcg/dL) in the morning and 3 to 13 mcg/dL in the afternoon.
To reduce your stomach size, you need to have a combination of both aerobic and strengthening exercises. Abdomen is the natural reservoir for excess fat and because of this many people have protruded belly, though they may not look obese. So the prime aim should be to reduce the stored fat content of the body, which is possible by doing aerobic exercises. It is better if you start low intensity aerobic exercises and gradually progress to high intensity. Along with cardio, strengthening is also important as this will toned your abs and give them a good shape. If possible go for some recreational activities like outdoor sports, dance or some adventures like hiking etc. Along with this keep a check on your diet.
Ravish is right . First reduce down your body fat percentage by doing cardio exercises and later add some weight training exercises for tummy to tone your abbs muscles.