How to lose stomach fat is a question
asked by many. When wanting to lose stomach fat, it is helpful to know
the cause. On this page I'll answer your question in some depth, and then, at
the bottom of this answer, provide you with page links leading to plans,
programs, and lists, that will guide you in greater detail, step by step, at
you own pace.
Some people mistakenly think that it is not possible to lose belly fat
without losing weight overall. This is a mistaken belief if insulin
resistance is causing the abdomen fat or belly fat -- the apple shaped figure
-- that is becoming increasingly prevalent. Therefore, we can have an abundance
of body fat around the abdomen or stomach, whilst we are not necessarily fat
elsewhere. Alternatively, we can be fat elsewhere but it is out of proportion
to the abundance of body fat accumulating around the abdomen or stomach. First,
let's overview the foods to eat and the foods to avoid. Lastly, let's have a final overview and provide you will all
the plans and programs to blast the belly fat.
Over-consumption of refined
processed carbohydrates is a major cause of stomach or abdomen fat. The
accumulation is often encouraged by a degree of insulin resistance. In
addition, over-consumption of refined processed carbohydrates is also a major
cause of overall unwanted weight gain, heart disease, obesity, hypertension,
type 2-diabetes, and many other diet related diseases and conditions. You will
find a page link leading to a list of these foods at the bottom of this answer.
Therefore, avoid refined processed carbohydrates (apart from an occasional treat).
Replace those foods
with specific fast burning proteins. Take full advantage of the thermic effect
of these nutritious fat-burning proteins. If you are unsure what these foods
are, you will find a list, and more about the thermic effect of these foods,
via the page link, at the bottom of this answer.
As deliciously addictive as refined processed carbohydrates are, we are not
designed to eat them. Our ancient ancestors did not have these foods in
their diet, but they did have specific fat burning proteins! Hence, our ancestors were
fitter and leaner. Many people have a problem with refined carbohydrates because our
bodies are extremely similar to the bodies of our ancient ancestors.
In fact, less than
1/10th of 1% of our genes have changed in the last 10,000 years. In terms of
evolution, it is not that long ago! Consequently, our bodies are not equipped for our current this way of
The diseases often referred to as diseases of
Western civilization, such as obesity, hypertension, diabetes, heart
disease, dental caries, and others, became pervasive in the twentieth century
primarily because we consume too many refined processed carbohydrates. The
reason you are accumulating fat is that you are giving your body so much carbohydrate
that it not only does not burn body fat but it actually stores fat (mainly
around the abdomen). Once you significantly reduce the amount of the refined
processed carbohydrate that you consume, your body will begin to
"burn" fat and you will lose the fat stored around you stomach (and
elsewhere if you have it).
Carbohydrates, whether simple carbs or complex
carbs, become sugar when digested. Moreover, eating refined processed
carbohydrate foods is like eating concentrated sugar.
Eat small meals,
several times per day in order to avoid food cravings. You will not be eating
consuming more food; you will simply be spreading it throughout the day. Moreover, by
this, your body does not assume that you are starving and begin to consume
muscle instead of fat. Our bodies love to hold on to a certain percentage of
fat. Therefore, if we go too low, then our body starts to tear down our muscle, which is
an effect that works against us. We are aiming to build muscle to burn calories
24 hours per day. Therefore, we do not want to lose muscle.
An excellent book (covering all the
above in detail) that takes you by the hand and shows you how to
lose stomach fat in a simple step-by-step way is the Belly Fat Blastby Anna Wright and Dennis E. Bradford, Ph.D. (Paperback or Kindle, which you can borrow or buy from
Amazon.) It also shows you how many
carbohydrates to eat daily and explains why you won't be hungry when you are
eating those specific fats and those specific fat burning proteins from natural
IN THE CASE OF HOW TO LOSE STOMACH FAT,
EXERCISE IS OPTIONAL
Contrary to popular belief, ab exercises do
not target the fat around your mid-section. Neither do they get rid of stomach fat. Doing ab exercises will define stomach muscles but you must first get rid of the fat that is
hiding them. Otherwise, you will look even worse.
The answer to 'how to lose stomach fat'
is by simply making the dietary changeslisted above. However, if you have
body fat to burn overall you can do so by moving your body in a cardio way.
Cardiovascular (cardio) exercise ranges from mild to intense. Intense cardio
must be brief because it is intense. Whereas, mild cardio is prolonged and can
become boring. Weight training is a further option that you can add to cardio.
Weight training builds muscle and muscle burns calories 24 hours per day and
not just when you are exercising. You will find free weight training workouts,
suitable for beginners or more advanced (male or female) in the page links at
the bottom of this answer Brisk walking is an example of mild cardio exercise
Intense cardio exercises include running, interval training, and graded
However, in the case of how to lose stomach
fat, exercise is not essential, whereas the dietary changes are. So, you can still achieve good results by following
the 'how to lose stomach fat' dietary change plans even if you are unable to
exercise, or simply don't want to. If you do choose to exercise, remember that
it is important to get sufficient rest and recovery on non-exercise days.
Exercise is like medicine. It should be neither too little nor too much.
If you follow all the information given on
this you will know what to eat and what to avoid daily. You will then
have an excellent eating plan to achieve your goal. From there, simply follow
the guidelines and maintain a balanced diet that is low in refined processed carbohydrates.
HOW TO LOSE STOMACH FAT SUMMARY
Limit refined processed carbohydrates and replace with more of the specific fat
burning proteins and make excellent use of the thermic effect of food.
Add weight training and cardio if you wish to. Even without weight training
and cardio you will still get excellent results if you strictly follow the how to
lose stomach fat dietary guidelines.
Sometimes our genes dictate where the
unwanted body fat collects. For example, if you have a degree of insulin
resistance, and many people do, often without being aware of it, body fat will
tend to accumulate around your abdomen or stomach if you eat refined processed
carbohydrates or even, natural, high carbohydrate foods. There are degrees of
insulin resistance ranging from mild to intense, and they can progress to
borderline or type 2 diabetes. If you do have a degree of insulin resistance,
you may have to make more effort than other people do in relation to weight
gain or unwanted body fat.
Look at your relatives and see if they have
body fat around the abdomen or stomach, or if there is a history of type
2 diabetes in the family. If that is the case, you will need to be extra
vigilant in avoiding or restricting refined processed carbohydrates, and even
high carbohydrate natural foods.
Get your natural carbohydrates from low
carbohydrate (non-starchy) leafy green vegetables, and have only a
moderate amount of low carbohydrate fruit such as berries. Remember, that most
fruit is high in (glucose/sugar/carbohydrate).
The book mentioned earlier -- Belly Fat Blast, by Anna Wright and Dennis E.
Bradford, Ph.D -- (paperback or Kindle, which you can borrow or buy from
Amazon) covers all the above dietary and foods details, and the thermic effect,
clearly and in greater depth. It shows you step by step how to lose stomach fat
without hunger, and sets out the stages, which you simply follow.
For the plans and lists, see the links below.
HOW TO LOSE STOMACH FAT WITH THE BELLY FAT BLAST - the step-by-step guide
LIST OF REFINED PROCESSED CARBOHYDRATES (to avoid or
strictly limit apart from a rare treat)
FAT BURNING PROTEINS and more about the thermic effect
(use these foods to replace the refined processed carbohydrates)
MILD CARDIO EXERCISE PLAN 1 (the easier plan)
MILD CARDIO EXERCISE PLAN 2 (the slightly harder plan)
INTENSE CARDIO EXERCISE PLAN
If you have any know condition or disease you should first seek the approval of
your own physician before changing your eating or exercise habits.
453 people found this answer useful.
* The best low carbohydrate, no refined processed carbohydrate, way of eating is found in the Paleolithic (Paleo) diet of our ancient ancestors.
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Answer by Gregg Anderton
Confidence votes 29.4K Community Manager who loves to wrench on cars, grow plants in the garden, remodel my home, and observe nature.
A cardio exercise plan such as brisk walking is an excellent way to
lose stomach fat (and body fat elsewhere). Moreover, the best way
to burn more calories and build firm muscle is through cardio
exercise plus weight training. However, you cannot neglect the
second half of the equation; you must change youreating
habits. Body fat accumulating around the stomach is caused by
poor eating habits. In other words, consuming too many refined
carbohydrates. Refined carbohydrate is the major cause of excess
stomach fat (general weight gain and obesity). You need to reduce
or eliminate refined (processed) carbohydrate. Unless you
change those habits, your stomach fat will remain. It is simple
fact; our bodies were not designed to eat refined carbohydrate.
Your ancestors did not have refined carbohydrates in their diet.
Those ancestors were fitter and leaner. They did not have fat
stomachs. (Neither did they have need of weight loss diets.)
Carbohydrates, whether simple carbs or complex carbs, become
sugar when digested. So, reduce the amount of carbohydrate
that you are consuming. This is a health-promoting step. Unlike
protein and fats, you do not need to consume carbs to be healthy.
Your goal is to "burn" body fat. The reason you are
accumulating body fat is that you are giving your body so much
sugar/carbohydrate, that it not only does not burn body fat but it
actually saves (stores) body fat (mainly around the abdomen). Once
you improve your eating habits by significantly reducing the amount
of carbohydrate that you consume, your body will begin to "burn"
fat and you will lose the fat stored around you stomach (and
elsewhere). In summary, to lose your stomach fat and burn more
calories, cardio exercise, weight training and less carbohydrate is
the way forward.