Lose your stomach fat
Here various contributors have provided excellent tips about how to lose your stomach fat:
Body fat accumulating around the stomach is caused by certain eating habits. In other words, consuming too many refined processed carbohydrate. Refined processed carbohydrates are a major cause of excess stomach fat or fat accumulating around the abdomen, insulin resistance, heart disease, and many diet related diseases. If you are unsure what these foods are, you will find a list further down this page, listed in the Sources and Related Links section.
Therefore, you need to reduce or eliminate (apart from the occasional treat) refined processed carbohydrate and replace those foods with ‘fat burning’ foods. Take full advantage of the thermic effect of fat burning foods. If you are unsure what these foods are, you will find a list of fat burning foods, and more about the thermic effect, further down this page, listed in the Sources and Related Links section.
It is simple fact; as deliciously addictive as refined processed carbohydrates can be, our bodies were not designed to eat them. Our ancestors did not have them in their diet, but they did have fat burning foods. Those ancestors were fitter and leaner. 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 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. Eating refined processed carbohydrate foods is like eating concentrated sugar.
In addition to the above dietary changes, you need cardio exercise. A cardio exercise plan is an excellent way to lose stomach fat (and body fat elsewhere). Cardio can be such things as brisk walking, jogging, running, cross-country skiing, steep hill biking, and trampolining, etc.
Moreover, the best way to burn more calories and build firm muscle is through cardio exercise plus weight training (if you are able). Nonetheless, you can still achieve good results even if unable to weight train. To get you started, you will find free cardio plans — one easier plan, one harder plan, one intense plan, further down this page, listed in the Sources and Related Links section.
If you follow the information given above, and use the lists from the Sources and Related Links section, you will know what to eat and what to avoid on a daily. From there, simply follow the instructions and maintain a balanced diet that is low in carbohydrates and lower in calories than the calories burned each day. Eat smaller meals, several times per day in order to avoid food cravings. You will not be eating more food; you will simply be spreading it out. That way your body does not think that you are starving and begin consuming muscle instead of fat. Our bodies love to hold on to a certain percentage of fat. If we go too low, then our body starts to tear down our muscle — an effect that works against us.
You may wish to get a training partner or a fitness trainer if you can afford it (a worthwhile investment). With or without a fitness trainer, using the advice set out on this page, and the links to the free plans and programs given in the Sources and Related Links section, you will have an excellent eating and exercise plan and you can achieve your goals.
For example, you can do cardio activities like walking or jogging thrice weekly and weight training twice weekly. You may also wish to add abs exercises. It is important to get sufficient rest and recovery on non-exercise days. Keep a “diary” of your results. Get inspired and set your mind to it.
If you opt to do weight training and cardio, weight training should be first, then cardio. Weight training requires quick and immediate power sources (carbs are burned easily). Cardio will use leftover carbs if any, then go to fat burning, which is a more complex energy source. Cardio does not demand the quick burn of energy weight training does. If you weight train after cardio, then your body burns protein, which is your muscle.
In summary, to lose your stomach fat and to avoid body fat accumulating around your abdomen in the future, you need to engage in cardio exercise, limit refined processed carbohydrates and replace those foods with fat burning foods. Add weight training if your are able. Even without weight training you can still get good results if you strictly follow the other guidelines.