There is no way to spot reduce weight in particular areas of the body, so to reduce belly fat a whole body approach is needed. A combination of a healthy diet, abdominal exercises and stress reduction will help not only to improve the appearance of the abdomen but will benefit the whole body as a result. Consult a health care professional before starting any weight loss or exercise regime.
Healthy Diet
A healthy diet is key to overall weight loss and one of the first places that a change will be noticed when weight loss occurs, is often in the stomach area. Find a weight loss plan that is balanced, healthy and easy to do says the Weight Control Information Network. Resist any fad diets and concentrate on forming healthy behaviors and habits that can be applied for the long term.
Weight loss should be slow and steady, with no more than a 2 pound a week weight loss by reducing calories and eating smaller portions. Include lots of fruit and vegetables, lean protein, whole grains and low fat dairy products. Cut out processed food, simple carbohydrates, soda, juice and sugars.
Increase fiber intake; fiber fills the stomach up and discourages overeating. Fiber will also help to keep the body ‘regular’ and avoid constipation, which can cause the abdomen to be distended and rounder looking. Drinking plenty of water throughout the day also helps to flush out any fluid retention often associated with premenstrual syndrome and can help to make the appearance of the stomach flatter.
Exercise
The Centers for Disease Control and Prevention recommends at least 20 minutes of moderate intensity aerobic exercise every day and strength training exercises twice a week that work on all the muscle groups, including the abdominal muscles. Aerobic exercises can be broken up into 10 minute blocks of time throughout the day as long as the intensity is moderate each time.
For aerobic exercises, try brisk walking or running, as this type of exercise is excellent for the stomach muscles, however any type of exercise that makes you breathe hard and gets your heart pumping faster is good for weight loss. If new to exercising, start slowly and gradually increase the intensity of the chosen exercise as endurance grows.
Strength training at least twice a week that includes abdominal exercises, will help to tone, tighten and shape the belly area. Exercises to enhance the look of the belly should include; squats, lunges, sit ups, crunches, leg raises and pelvic lifts. Every day activities such as heavy gardening and heavy housework also count as strength training exercises.
Stress Reduction
Those that suffer from high levels of stress often have increased levels of cortisol, which is responsible for the increase of fat deposited in the stomach area; so by decreasing stress levels, belly fat may also be decreased. Coritisol levels are increased in those also that consume large amounts of alcohol and smoke, so giving these activities up may reduce fat in the stomach area.
Try yoga, reading, a new hobby, light candles or get a pet. Work to get enough sleep each night. Seek professional help if self help activities are not working and learn stress reduction techniques such as deep breathing and meditation. Sugar cravings can also be triggered by raised stress levels and may encourage overeating, so the benefits of stress reduction along with diet and exercise are well worth investigating.
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