First of all it is not possible to target fat loss so that you lose all your weight from your stomach. In order to get a slimmer stomach you must have an overall weight loss plan. As most of you will already know, this will involve going on a diet where you burn more calories than you eat.
However, here are some more tips to help you get rid of belly fat:
Avoid eating a lot in the evenings – Your metabolism is at its highest during the day when you are active, but while you sleep, it is the complete opposite. Eating large meals before you sleep can make weight loss a lot harder than it needs to be, so make sure you keep your portion size smaller in the evenings.
It is also worthwhile to lessen your carbohydrate portions in the evenings. Complex carbohydrates such as potato, rice and pasta are all great sources of slow burning energy which are very useful for during the day. However, since your metabolism will slow down in your sleep, it isn’t smart to eat too many carbohydrates at night. The long-lasting energy that isn’t used up while you sleep will have to be converted into fat, so start decreasing your carbohydrate portions and increase your portions of proteins and vegetables for dinner.
Water – As easy as it is, drinking more water could help you get a slimmer stomach. Not only does water improve our health by flushing out toxins, it can help you perform better and get more out of your workouts. Studies have shown that just a drop in 2% dehydration will cause drops in performance. Water is also a natural appetite suppressant so it may help you stop snacking and taking in extra calories.
You should aim to have at least 2 litres of water a day, but if you are active and regularly exercising, you may need more than this.
Eat regularly – A lot of people think that skipping meals will be their best bet at losing fat. However, skipping meals actually shuts down your metabolism. Your body realises that it isn’t getting any food, so it slows down your metabolism in case you won’t eat again for a while. You can keep your metabolism at its highest by eating regular small portion meals.
If you have 5-6 meals a day that are spaced apart by about 3 hours, your body will realise that there is no problem with the supply of food and will happily keep its metabolism high and get rid of your fat.
Editor’s note: Meal frequency is a commonly propagated myth!!! Studies have shown that it has neither any benefit on reducing appetite or promoting weight loss. I’ve taken a closer look at this myth in a post on Intermittent Fasting for Weight Loss (follow link).
Alcohol – Don’t drink too much alcohol and if you can; cut it out altogether. Alcohol is high in calories and forces the body to focus a lot of its effort on metabolizing the alcohol. The result of this is that the body’s fat burning system (Kreb’s cycle) is shut down, and this means that it is incredibly easy to gain weight while you drink alcohol.
Exercise – One of the best methods for weight loss is to exercise regularly. You can of course lose weight through just dieting, however, you will notice faster results if you combine it with cardiovascular exercise.
You need to train at the right intensity to get the best results. Exercise so that your heart rate is at 60-65% of its max heart rate, most modern gyms will have machines that will work this out for you. You shouldn’t train at too high an intensity otherwise you will not last as long, therefore you will not burn as many calories.
Weight lifting and toning exercises are another great way of getting a slimmer stomach, not only do these exercises use up calories, but they will also give you definition and firmness; something that cardiovascular exercise can’t offer to the same degree.
You can learn about effective toning exercises for the stomach, as well as more weight loss tips at this link – how to get rid of belly fat.