I’ll be honest, losing stomach fat will take time, but it’s simple. The body naturally prefers to store fat on the stomach, hips and butt, because this is the most convenient stress-free place (and energy conserving) for the body to do it.
Not only is the stomach the first place the body stores fat, but, it’s also the last place it loses it.
If you have substantial body fat elsewhere then, you may be looking at quite a long battle until you have totally lost your stomach fat. That’s not to say that if you have a huge stomach, that your stomach won’t substantially go down in size as the rest of your body will. But, having a bit of a paunch on an otherwise slim body is common for adults.
Here are 3 rips which you need to follow when losing stomach fat:
#1: Gradually reduce your calorie intake
Losing fat is all about eating the amount of calories your body has use for (i.e. to keep you energized, to keep your muscles fuelled, etc.) and discarding the rest.
Only excess calories can cause a person to gain fat. If you have fat, you are eating too much. If you are fat and getting fatter… you are eating way too much.
Now, simply make each portion of food you have substantially smaller than normal. Less calories in, means less excess calories left over, which means the body then begins to burn fat. Also notice I said gradually in the tip title. That’s because, if you starve yourself by stopping eating altogether or go to extremes, your body will stop burning fat, and instead begin burning muscle for energy. That is a huge mistake, because muscle mass helps to keep your metabolism high. Reduced muscle mass means reduced metabolism which means less fat being burned.
How much less to lose fat? I can’t say. Just consistently eat less, and keep reducing it until the scales move downwards. Once the scales stop, reduce it some more once again.
(P.S. Don’t think you have to eat a tiny amount for the rest of your life. Once your body has shed all of the fat, you’ll be able to eat larger portions without gaining fat, and you’ll also notice you have less hunger because your stomach will have shrunk.)
#2: Eat more protein, and less carbohydrates and fats
In part, this ties into the whole calorie thing. Carbohydrates and fats are heavy in calories, so trying to lose weight whilst eating meals of pasta and bacon and so forth will make your task much harder than it has to be.
Protein, on the other hand, doesn’t have many calories. But, protein also helps to feed the muscle tissue (which is also made of protein) with amino acids, which means as you lose fat by eating less calories, the muscles will be less inclined to shrink, so your metabolism won’t dip.
#3 Do swimming or weight training
You can jog or cycle too, if you like. But, the best ways to lose fat are definitely swimming and weight training. Why? One word: Resistance.
In weight training, resistance is the weight used. In swimming, resistance is the water. Swimming works the entire body, and the entire body will also be worked in a weight training program, too.
By adding resistance to your movements, you help your body to keep muscle mass, and also burn off more calories because your body is forced to work harder.