Ahhh, belly fat. In reality, a fair portion of Australian’s have their fair share and it’s for this reason that we commonly get asked the question of “how can I lose belly fat?”
The vast majority of people are looking to lose stomach fat because they view it as unsightly and want to improve their outward appearance. Some people however are aware that stomach fat has been proven to be the worst fat for your health.
Here’s the low-down on how to lose fat from your stomach…
How To lose Stomach Fat
First, understand that doing a thousand sit-ups is not the answer. Stomach exercises will help to strengthen your core and even tone your abdominal area, but there is no single way to only target fat on the stomach as part of a weight loss program. Unfortunately, you don’t get to choose where the fat starts to disappear from in a weight loss program. Everyone is different and each individual body reacts different when weight is coming off.
The absolute reality is that in the vast majority of instances, a general reduction in weight will see you reduce stomach fat. There’s no such thing as “spot fat reduction. In addition, there’s not too many magic bullets and even the most aggressive weight loss aspirations will advise you to stick to a few basic fundamentals of diet and exercise.
Let’s take a look as some weight loss fundamentals now as there are some things you can do to speed up the weight loss process, of course. So let’s take a look at those now.
How Can We Reduce The Weight?
5 Tummy Fat Weight Loss Fundamentals
- Green Tea
Drinking green tea has been proven to speed up your metabolism. Even two cups of green tea on a daily basis can aid weight loss—and keep it off! This is particularly true if you’re using it to replace the sugary drinks you usually indulge in because you’re cutting out all those unwanted calories.
- Reduce Stress
Cortisol, the stress hormone, encourages your body to store a higher percentage of fat and has a particularly strong effect on belly fat. Meditating is a great ways to remove stress.
- Cut Out Alcohol
Most alcohol contains high amounts of empty calories. It might be more fun to drink when socialising, but the trade-off is all that additional energy you’re consuming i yoru beverage. If you’re really determined to lose weight you’ll want to start by staying away from alcohol.
- Don’t Skip Meals
If you want to really boost your metabolism so you can lose weight and keep it off you need to eat regularly. Breakfast is particularly important. You should always eat within an hour of when you wake up to avoid your body going into starvation mode, which stores a higher percentage of fat. Instead of your regular eating routine try eating six small meals throughout the day. You’ll be far less likely to overeat, especially if you eat slowly.
- Interval Training
Many experts hail interval training as the ultimate way to get rid of fat. In interval training you alternate between high intensity and low intensity cardio. In fact, varying exercise is the best way to burn the maximum amount of calories possible. We wrote about this in an earlier article > take a look!
Helpful Stomach Toning Exercises:
Now, once you’ve reduced your weight a little, you’re going to want to work on shape and tone around the tummy. Let’s have a look at a few simple abdominal exercises for strengthening and toning the stomach area.
Important – “Spot reduction” eg losing fat from the belly purely from doing countless sit ups is a complete myth. The point of doing stomach exercises is to tone the muscles. In doing so, as you lose weight using the tips above, your toned muscles will start to show through.
Let’s take a look at the best exercises to tone your abs.
- Exercise: Basic Crunch
Lie flat on your back and place your hands behind your head. Bend your knees and firmly plant your feet on the floor. This is your starting position. With your elbows flared, tighten your abs, and lift your shoulders off the ground and take your nose to the roof. Do not try to reach forward with your head as this is not a typical chest-to-knees style situp. Just moving your nose up to the roof and pushing up a few inches off the ground is plenty to activate your tummy muscles! Repeat this exercise 10-20 times for best effect.
- Russian Twist
Start in the V sitting position(A). Start making side crunches and keep the palms glued, start in the right side as in (B) Do the same movement on the other side in (C). Lean back slightly from the hips to increase the intensity. Repeat this exercise 15 times each side.
- Jumping Plank
Get in plank position with hands aligned under shoulders and abs tight, body straight from head to heels. (A) Bend knees and jump feet up slightly and about a foot to the right. (B) Jump feet back to the starting position and (C) jump out to the other side. Repeat this exercise 15 times each side for best effect.
Sit with your knees bent into your chest and your feet well off the ground. Rest your hands on the ground on either side of your butt, keeping your palms down. Pull your bellybutton in towards your spine using your core muscles.
Slowly lean your upper body backwards and extend your legs straight out in front of you at the same time. Hold for one short breath and then return to your original sitting position. Repeat this exercise 15-20 times for best effect.
- Cross Leg Reverse Crunch
Lie flat on your back with the knees bent, the feet flat on the floor. Cross one ankle over the top of your other knee. Bring your arms overhead. As shown in B above, take your opposite elbow towards the opposite knee and at the same time, lift your lower half off the ground up towards your chest. The upward and across movement of yoru upper half, combined with the movement of your lower half towards your chest will create a nice twist and crunch feeling! Do 15 on one side, then 15 on the other.
Losing belly fat isn’t easy but it can be done with a combination of diet and exercise and staying on track. If you’re looking for specific weight loss goals, have a chat to your EFM Coach!
How To Lose Tummy Fat – Summary
- 1. Drink green tea
- 2. Reduce stress
- 3. Cut out alcohol
- 4. Never skip meals
- 5. Perform interval training
- 6. Perform tummy muscle toning exercises
The information and content of this website is of a general nature only and does not constitute advice to you. By accessing this website, you agree that: (1) you do not rely on the information and content of this website and (2) you will seek personalised medical, nutritional and/ or fitness advice applicable to your circumstances (as appropriate).
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