We all have our problem areas, and few of us are ever really satisfied with our shape. However, by taking some simple steps we can improve our body shape, health and general well being. If you are like me, and carry excess baggage round your middle you are probably very keen to lighten your luggage!
Not only is belly fat unsightly but it has been scientifically linked to many health problems such as bloating, heartburn, diabetes, heart disease, stroke, cancer and dementia. And you thought having a muffin top was the worst part! The good news is there are a number of ways to reduce belly fat, to feel more attractive and avoid those scary health risks.
Let me outline twelve steps to take that belly down a notch!
This is going to sound crazy, but …
1. You need to eat more meals and more often!
Don’t get too excited because at the same time you need to reduce the size of your portions. Eating 5-6 small meals per day will first of all prevent you from binging or overeating at meal times and it also keeps your metabolism running as it is constantly burning up food. Check out 5 Tips on Eating Often and Losing Weight … for more information!
2. Never skip breakfast …
If you don’t eat after many hours of sleeping your body goes into ‘starvation mode’. This is bad news for shedding belly fat as it slows your metabolism down in an effort to save energy and burn less calories.
See what great healthy breakfast options you have in 15 Healthy Breakfast Ideas …
3. Carefully monitor the food you are eating …
Try to eat more fat burning foods such as brown rice, whole grains, vegetables, natural fruits, skimmed milk, lean poultry or meat, seafood and egg whites. I’m sure you already know all the ones to avoid as they are likely to be your favourites! The list includes pizzas, burgers, deep fried foods, bakery foods, fatty meats and all products that contain lots of sugar. Learn which foods are the worst in 10 Worst Foods for Your Hips …
4. Eat slowly …
Get into the habit of taking smaller bites and chewing them slowly. By doing this you will avoid overeating and bloating.
5. Do the most effective exercise efficiently …
Cardiovascular exercises are the ones that get your heart thumping and the fat burning, so cardio workouts such as brisk walking, jogging, aerobics and cycling are best for slimming your tum. If you exercise before breakfast your body will burn the excess fat in your body as there is no food available to burn, making it the best time to burn off that belly fat. To know which ones are the most effective, see this post: 10 Top Exercises to Lose Weight …
- 5 Tips on Eating Often and Losing Weight …
- 10 Things You Will Need for Fast Weight Loss …
- 7 Fastest Ways to Lose Weight …
6. Drink, drink and drink again!
Keeping your body hydrated is essential to losing belly fat as if you are dehydrated your liver won’t function and the fat burning process won’t be as effective. Drink lots of water and also hot green tea neutralizes the effects of fatty foods. Learn how this works in 10 Ways How Water Helps You to Lose Weight …
I have a big stomach and big love handles, but everything else isn’t too bad. Any recommendations on what exercises I should do?
Thank you!!!!!
Ashley,
I’m pretty sure I’ve mentioned this before but I’ll say it again. The harsh truth is that there is no such thing as spot reduction. Which means that to lose some fat on your stomach and those love handles, you are going to have to bring about an overall change in your routine. And that would mean lots of cardio, healthy eating habits and other great tips that have been mentioned in the post. Good luck :)
Sheila,
You are right about spot reduction. For some reason, the author of this article keeps deleting my posts noting this very crutial fact.
No exercise program, diet plan, or magic potion will help you change only one particular part of your body. These 12 tips are generally good things to incorporate into a healthy lifestyle, but they will not shrink your stomach and leave everything else the same.
As for muscle not weighing more than fat, you’re right! How could one pound of something possibly weigh more than one pound of something else?! Both equal one pound.
Sometimes people mistake this myth with the situation where someone exercises but does not see a change on the scale. Of course in this case, fat is used up and muscle mass gained, and both of these tissues have weight. And just to be clear, fat does not turn into muscle :)
There are no diet or exercise secrets.
Eat healthy.
Exercise 3-5 times per week.
Calories in minus calories out.
See your doctor or a qualified trainer if you are having difficulty maintaining a healthy body weight.
Morgan,
Love the way you concluded that. There are no secrets and there is no easy way out. Losing weight is hard work, harder for some of us than others. And you have to be willing to put in all that effort to see results. simple as that :)
hii
i had a query which is unsolved plz plz solve it. wanna kno more about loosing abdominal fat.will it b benefial if i drink green tea everyday twice to loose my fat.plzz suggest me exactly wat all i need to do just to burn xtra fat on my body.i’m 23 old girl with 57 kilos n my height is 5.4.plzz let me kno so dat i can gain my figure back as soon as possible
Surat,
Green tea is great for you yes but you need to do much more than just drink green tea. Read through our post and the comments for some great ideas that will help for sure!
Hello,
I am at age of 36 now. I have been working out for many reasons. I am trying to gain muscles, reshaping my body and stay healthy. Now, my tum is kinda big, I would say that I need to loss few more inches. So what I need to know is how would I do that simultaneously, in another word losing tummy and buliding muscule at the same time? Thanks
Frank,
Now this advice is only based on my gym days. I think as long as you’re doing your cardio and abs and lifting weights for your other parts, you’ll be fine. Also the great thing is, all the muscle you build will help burn more calories and that means a leaner tummy! If you go to a gym, I’d suggest asking a trainer or anyone with professional knowledge to help you out. Good luck :)
Hi, I ear pretty well and I am in alot of sports and I weight lift, but my stomache is still flab. What can I do to get rid of side handles and my flabby stomache?
Kimmy,
I would include more cardio into my workouts if I were you. Also mix up your exercises. Never do the same stuff over and over because not only will you get bored, but your body will get too used to it for it to work anymore.
Hi my name is Kelsey, I am 12 years old and I want to do soccer but I have some extra baggage around the stomach area, how do I prevent eating junk foods? it’s not easy…
And what work outs should I do to get that flat stomach?
Hi Kelsey,
How do you prevent eating junkfood? Well the only way to do it is to stop yourself. Pure willpower hun. Why don’t you go easy on yourself and try cutting down on it instead of quitting alltogether. Allow yourself say one or two junk food items a day and gradually get it down to two a week to one a week. As for a flat stomach, I’d say go for cardio. Working out your entire body is the best way to lose that flab around your tummy. Good luck!
hi im 14 and i have so much fat on my belly tell me the easiest way to reduce im slim and thin but i only have afat belly
Hi Mehwish,
Well hun cardio is your answer. You can’t just magically reduce fat in one spot. In other words, spot reduction is a myth. So get your sweats on and sweat it out!