Most women know about stubborn belly fat. It’s that little bit (or a lot of) flab surrounding your stomach that never seems to go away. You’ve followed the latest fad diet to a T but still have that seemingly permanent spare tire around your middle. Take heart. Stomach fat–although stubborn–can be reduced by following some common sense guidelines. Some women have more stomach fat than others because of genetic predisposition. If you’re one of these people, you may never completely rid yourself of your belly, but you can certainly reduce it. The first step is to eat right. Don’t go on a diet, though. Develop healthy eating habits you can sustain for life. If you want to burn more fat, you’ll have to add in some exercise routines. A healthy diet plus regular exercise is a sure way to see a reduction in flab.
Eat the right kinds of foods. Don’t go on a fad diet—simply use a common-sense approach to eating. Load up on fresh fruit and vegetables, whole grains, beans and legumes. Eat plenty of fiber-rich foods, which will fill you up and help shed belly fat. Aim to consume 22 to 25 grams of fiber a day. Avoid highly processed foods and foods high in sugar, saturated fats, sodium and cholesterol. Avoid refined grains, which can elevate blood sugar levels and readily deposit belly fat.
Eat six small meals a day. Don’t relegate yourself to only three large meals a day. Grazing throughout the day keeps your metabolism revved and able to burn calories at maximum speed. Fad diets don’t work because they deprive you of food, which slows down your metabolism and makes it harder, if not impossible, to lose weight in the long run.
Use more calories than you consume. Be sure to match your activity level with the amount of food you eat. If you’re regularly exercising, you need to eat more than if you’re living a sedentary lifestyle.
Drink plenty of water throughout the day. Aim to drink six eight-ounce glasses of water a day. Not only does water help rid your body of toxins, it helps shrink that stubborn stomach fat.
Rid yourself of tobacco and alcohol, which promote weight gain.
- Always consult with your health care provider before starting a new exercise regimen or diet.