A cardio exercise plan such as brisk walking is an excellent way to lose stomach fat (and body fat elsewhere). Moreover, the best way to burn more calories and build firm muscle is through cardio exercise plus weight training. However, you cannot neglect the second half of the equation; you must change your eating habits. Body fat accumulating around the stomach is caused by poor eating habits. In other words, consuming too many refined carbohydrates. Refined carbohydrate is the major cause of excess stomach fat (general weight gain and obesity). You need to reduce or eliminate refined (processed) carbohydrate. Unless you change those habits, your stomach fat will remain. It is simple fact; our bodies were not designed to eat refined carbohydrate. Your ancestors did not have refined carbohydrates in their diet. Those ancestors were fitter and leaner. They did not have fat stomachs. (Neither did they have need of weight loss diets.) Carbohydrates, whether simple carbs or complex carbs, become sugar when digested. So, reduce the amount of carbohydrate that you are consuming. This is a health-promoting step. Unlike protein and fats, you do not need to consume carbs to be healthy. Your goal is to "burn" body fat. The reason you are accumulating body fat is that you are giving your body so much sugar/carbohydrate, that it not only does not burn body fat but it actually saves (stores) body fat (mainly around the abdomen). Once you improve your eating habits by significantly reducing the amount of carbohydrate that you consume, your body will begin to "burn" fat and you will lose the fat stored around you stomach (and elsewhere). In summary, to lose your stomach fat and burn more calories, cardio exercise, weight training and less carbohydrate is the way forward.
HOW TO LOSE STOMACH FAT
Here is an overview of the cause and the cure.
How to lose stomach fat is a question asked by many. When wanting to lose stomach fat, it is helpful to know the cause. On this page I'll answer your question in some depth, and then, at the bottom of this answer, provide you with page links leading to plans, programs, and lists, that will guide you in greater detail, step by step, at you own pace.
Some people mistakenly think that it is not possible to lose belly fat without losing weight overall. This is a mistaken belief if insulin resistance is causing the abdomen fat or belly fat -- the apple shaped figure -- that is becoming increasingly prevalent. Therefore, we can have an abundance of body fat around the abdomen or stomach, whilst we are not necessarily fat elsewhere. Alternatively, we can be fat elsewhere but it is out of proportion to the abundance of body fat accumulating around the abdomen or stomach. First, let's overview the foods to eat and the foods to avoid. Lastly, let's have a final overview and provide you will all the plans and programs to blast the belly fat.
Over-consumption of refined processed carbohydrates is a major cause of stomach or abdomen fat. The accumulation is often encouraged by a degree of insulin resistance. In addition, over-consumption of refined processed carbohydrates is also a major cause of overall unwanted weight gain, heart disease, obesity, hypertension, type 2-diabetes, and many other diet related diseases and conditions. You will find a page link leading to a list of these foods at the bottom of this answer.
Therefore, avoid refined processed carbohydrates (apart from an occasional treat).
Replace those foods with specific fast burning proteins. Take full advantage of the thermic effect of these nutritious fat-burning proteins. If you are unsure what these foods are, you will find a list, and more about the thermic effect of these foods, via the page link, at the bottom of this answer.
As deliciously addictive as refined processed carbohydrates are, we are not designed to eat them. Our ancient ancestors did not have these foods in their diet, but they did have specific fat burning proteins! Hence, our ancestors were fitter and leaner. Many people have a problem with refined carbohydrates because our bodies are extremely similar to the bodies of our ancient ancestors.
In fact, less than 1/10th of 1% of our genes have changed in the last 10,000 years. In terms of evolution, it is not that long ago! Consequently, our bodies are not equipped for our current this way of eating.
The diseases often referred to as diseases of Western civilization, such as obesity, hypertension, diabetes, heart disease, dental caries, and others, became pervasive in the twentieth century primarily because we consume too many refined processed carbohydrates. The reason you are accumulating fat is that you are giving your body so much carbohydrate that it not only does not burn body fat but it actually stores fat (mainly around the abdomen). Once you significantly reduce the amount of the refined processed carbohydrate that you consume, your body will begin to "burn" fat and you will lose the fat stored around you stomach (and elsewhere if you have it).
Carbohydrates, whether simple carbs or complex carbs, become sugar when digested. Moreover, eating refined processed carbohydrate foods is like eating concentrated sugar.
Eat small meals, several times per day in order to avoid food cravings. You will not be eating consuming more food; you will simply be spreading it throughout the day. Moreover, by this, your body does not assume that you are starving and begin to consume muscle instead of fat. Our bodies love to hold on to a certain percentage of fat. Therefore, if we go too low, then our body starts to tear down our muscle, which is an effect that works against us. We are aiming to build muscle to burn calories 24 hours per day. Therefore, we do not want to lose muscle.
An excellent book (covering all the above in detail) that takes you by the hand and shows you how to lose stomach fat in a simple step-by-step way is the Belly Fat Blast by Anna Wright and Dennis E. Bradford, Ph.D. (Paperback or Kindle, which you can borrow or buy from Amazon.) It also shows you how many carbohydrates to eat daily and explains why you won't be hungry when you are eating those specific fats and those specific fat burning proteins from natural sources.
IN THE CASE OF HOW TO LOSE STOMACH FAT, EXERCISE IS OPTIONAL
Contrary to popular belief, ab exercises do not target the fat around your mid-section. Neither do they get rid of stomach fat. Doing ab exercises will define stomach muscles but you must first get rid of the fat that is hiding them. Otherwise, you will look even worse.
The answer to 'how to lose stomach fat' is by simply making the dietary changes listed above. However, if you have body fat to burn overall you can do so by moving your body in a cardio way. Cardiovascular (cardio) exercise ranges from mild to intense. Intense cardio must be brief because it is intense. Whereas, mild cardio is prolonged and can become boring. Weight training is a further option that you can add to cardio. Weight training builds muscle and muscle burns calories 24 hours per day and not just when you are exercising. You will find free weight training workouts, suitable for beginners or more advanced (male or female) in the page links at the bottom of this answer Brisk walking is an example of mild cardio exercise Intense cardio exercises include running, interval training, and graded exercise protocol.
However, in the case of how to lose stomach fat, exercise is not essential, whereas the dietary changes are. So, you can still achieve good results by following the 'how to lose stomach fat' dietary change plans even if you are unable to exercise, or simply don't want to. If you do choose to exercise, remember that it is important to get sufficient rest and recovery on non-exercise days. Exercise is like medicine. It should be neither too little nor too much.
If you follow all the information given on this you will know what to eat and what to avoid daily. You will then have an excellent eating plan to achieve your goal. From there, simply follow the guidelines and maintain a balanced diet that is low in refined processed carbohydrates.
HOW TO LOSE STOMACH FAT SUMMARY
Limit refined processed carbohydrates and replace with more of the specific fat burning proteins and make excellent use of the thermic effect of food. Add weight training and cardio if you wish to. Even without weight training and cardio you will still get excellent results if you strictly follow the how to lose stomach fat dietary guidelines.
Sometimes our genes dictate where the unwanted body fat collects. For example, if you have a degree of insulin resistance, and many people do, often without being aware of it, body fat will tend to accumulate around your abdomen or stomach if you eat refined processed carbohydrates or even, natural, high carbohydrate foods. There are degrees of insulin resistance ranging from mild to intense, and they can progress to borderline or type 2 diabetes. If you do have a degree of insulin resistance, you may have to make more effort than other people do in relation to weight gain or unwanted body fat.
Look at your relatives and see if they have body fat around the abdomen or stomach, or if there is a history of type 2 diabetes in the family. If that is the case, you will need to be extra vigilant in avoiding or restricting refined processed carbohydrates, and even high carbohydrate natural foods.
Get your natural carbohydrates from low carbohydrate (non-starchy) leafy green vegetables, and have only a moderate amount of low carbohydrate fruit such as berries. Remember, that most fruit is high in (glucose/sugar/carbohydrate).
The book mentioned earlier -- Belly Fat Blast, by Anna Wright and Dennis E. Bradford, Ph.D -- (paperback or Kindle, which you can borrow or buy from Amazon) covers all the above dietary and foods details, and the thermic effect, clearly and in greater depth. It shows you step by step how to lose stomach fat without hunger, and sets out the stages, which you simply follow.
For the plans and lists, see the links below.
- HOW TO LOSE STOMACH FAT WITH THE BELLY FAT BLAST - the step-by-step guide
- LIST OF REFINED PROCESSED CARBOHYDRATES (to avoid or strictly limit apart from a rare treat)
- FAT BURNING PROTEINS and more about the thermic effect (use these foods to replace the refined processed carbohydrates)
- MILD CARDIO EXERCISE PLAN 1 (the easier plan)
- MILD CARDIO EXERCISE PLAN 2 (the slightly harder plan)
- INTENSE CARDIO EXERCISE PLAN
If you have any know condition or disease you should first seek the approval of your own physician before changing your eating or exercise habits.
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The best low carbohydrate, no refined processed carbohydrate, way of eating is found in the Paleolithic (Paleo) diet of our ancient ancestors.