We’ve been told again and again that it’s impossible to target fat loss in specific areas, but researchers are finding out that may not be true when it comes to abdominal fat loss. Several studies have proven that there are certain things you can do to focus fat loss on your belly. Forget about liposuction because there are easier, cheaper ways to get your tummy bikini ready.
Table of Contents
Exercise
A combination of regular cardiovascular exercise and resistance training will use more of your abdominal fat that dieting alone. You should engage in an hour and a half of cardiovascular exercise five days a week and 30 minutes of resistance training three days a week for maximum benefit, according to research studies done in 1991 and 2003. In one of the 2003 studies, participants lost an average of 26 lbs of body fat. They lost twice as much body fat from the abdomen as they did from other body areas, such as the hips or thighs.
Healthy Supplementation
Weight loss supplements are many in number and most of them are ineffective or dangerous. Clinical research, however, indicates that green tea and CLA are indeed effective at reducing abdominal fat specifically.
A 2008 study published in the Journal of Nutrition found that drinking moderate amounts of green tea, three to four cups a day helped increase the amount of abdominal fat lost through exercise.
It increased general fat loss as well. A 2001 study found that CLA caused a small, but significant reduction in abdominal fat, especially in people with metabolic syndrome. CLA dosage varies, but 4 grams seems to be quite effective. If you used these together with diet and exercise, green tea and CLA have significant potential in hastening abdominal fat loss.
Adequate Sleep
Adequate sleep does not directly result in abdominal fat loss, but it is important to the process. Without adequate sleep, the body’s hormonal system becomes unbalanced. This has been proven to induce fat gain specifically in the abdomen.
Thus, inadequate sleep will make losing abdominal fat challenging. Additionally, sleep deprivation can cause the body to resist general weight loss as well. Sometimes, it can even cause weight gain, despite weight loss efforts. You’ll want to shoot for seven to eight hours of sleep daily, which allows the body to lose excess weight and allows you to function most efficiently.
Dietary Changes
A healthy diet and caloric restriction are the keys to any weight loss program. That being said, there are certain ways you can eat that will help your body get rid of fat from the stomach area first.
Eating more polyunsaturated fats and taking in more dietary calcium make a huge difference in terms of the area of fat loss. A randomized, placebo-controlled study undertaken by the University of Tennessee and the Mayo Clinic found that participants on a high-calcium diet experienced over eight times more abdominal fat loss than the participants on the low-calcium diet.
In fact, in the high-calcium group, abdominal fat loss accounted for 66 percent of total fat loss. The study suggests those hoping to lose stomach fat should make sure to get a minimum of 1,200 mg of dietary calcium every day. Swapping out saturated fats in favor of polyunsaturated fats also decreases belly fat. This swap may also reduce bad cholesterol and improve insulin sensitivity.
Stress Management
Various studies, including a rather compelling one published in “Nutrition, Metabolism & Cardiovascular Disease” in 2007, have linked stress with the formation of abdominal fat. Stress triggers an increase in the hormone cortisol.
Cortisol, in turn, causes the body to store fat in the abdominal area, especially around the organs. This makes stress management an important factor in combating excess stomach fat. It’s a good idea to take an hour each day to de-stress by doing something relaxing. Some people enjoy reading while others may find gardening relaxing.
Find what works for you. Another idea is to eliminate recurring stressors. If you find that you’re paying your bills late every month and it’s stressing you out, set up automatic payments.
If you’re a stay-at-home mom and your children are causing you a lot of stress, try and see if you can get a babysitter for one day each week. Anything you can think of that will allow you to get rid of stress regularly will greatly aid in abdominal fat loss. It’ll also prevent you from regaining belly fat once you’re in optimal shape.
