Boosting your metabolism will help you lose tummy fat because your body will burn more calories and store less as fat. You not only lose fat in the abdominal area, but all over your body, which is even better. When it comes to losing tummy fat, there are three main areas that should be looked at: diet, exercise and lifestyle. All three play a role in how much fat you store, what kind of fat you store and how fast you burn off the fat. The more that you use of the dozen tips shared below, the healthier you will be and the belly fat will simply melt away.
Tip #1 - Eat fiber-rich foods. People who consume 10 or more grams of soluble fiber daily store less visceral fat than those who don't eat a fiber-rich diet. Visceral fat is the bad fat that can contribute to cancer and other nasty illnesses. Another benefit to a fiber-rich diet is that you are satisfied longer as fiber is more difficult for the body to digest.
Tip #2 - Watch the "diet" food labels. You see people all the time who complain that they can't seem to lose weight or that they can't seem to lose tummy fat. They'll tell you that all they eat are diet foods and that's the answer to why they can't lose the belly. What they don't realize is that those so-called diet foods are very often doctored up with extra sugars, extra sodium or other additives to make them taste better. Plus, be sure to compare the labels between a "diet" product and a "regular" product. The rules are rather lax in this area so very often you'll find a very small difference between the two.
Tip #3 - Don't avoid carbs. Avoid high glycemic index (GI) carbs instead. Carbohydrates come in two types: complex and simple. Simple carbs are those with a high GI which simply means they break down into sugars very rapidly. Most simple carbs have very little nutritive value beyond the sugars. Low GI carbs, or complex carbs, are the ones that take the body some time and effort to process. Whole grains are one of the most commonly thought of complex carbs. These are excellent foods to help you lose tummy fat because they are also fiber-rich (see tip #1).
Tip #4 - Get rid of the junk food. Junk food is anything that does not have much nutritive value like potato chips (no, they do NOT count as a vegetable), cookies, pastries or candy bars. By the way, "diet" junk food is still junk. Just because they reduced the calories a bit or cut out some of the fat, a diet candy bar still doesn't have any worthwhile nutrition in it. Snack on naturally sweet fruits or crisp vegetables, instead.
Tip #5 - Build lean muscle mass all over. What most people don't realize is that your body's tissues do not burn calories or fat equally. Muscle tissue is the powerhouse of the body, requiring more energy to work than any other tissue in the body. That means that lean muscle burns more fat and calories than anything else does. Logically, the more lean muscle a person has, the more calories they will burn at all times. By building muscle mass, you are actually increasing your metabolic rate so that every activity requires more energy and therefore automatically helps you lose tummy fat (and any other fat).
Tip #6 - Aerobic exercise is a must. Studies have proven that aerobics burn more of the bad tummy fat than other types of exercise. Aerobic exercise is any exercise that uses the large muscle groups and can be done continuously. This usually means rhythmic exercises, where movements are repeated over and over, such as walking, swimming or biking. Another important aspect of aerobic exercise is that it must cause your heart and lungs to work harder so it is also good for your cardiovascular system.
Tip #7 - Spot exercises don't burn belly fat. I'm sorry to be the one to tell you this, but you can do hundreds of crunches and tons of sit-ups but that isn't how to lose tummy fat. Not that those exercises are bad for you, because they do burn calories and tone the muscles, but don't be fooled into thinking they will help you lose tummy fat and end up with a six-pack.
Tip #8 - Stay well-hydrated by drinking plenty of water daily. You should be drinking the equivalent of 64 oz of water every single day in order for you body to work at peak and your metabolism to be as efficient as possible. Juices and any clear liquid counts towards this amount; milk or caffeinated beverages like coffee do not count.
Tip #9 - Get adequate sleep but don't overdo it. If you get five hours or less sleep on average per day, you are damaging your body's ability to dispel or burn visceral fat. Remember, visceral fat is the bad fat that gets stored around your organs which are almost all where? In your belly area. Sleeping too much can be just as bad. Ideally you should feel rested after 7-8 hours sleep per night.
Tip #10 - Avoid or reduce alcohol consumption. Drinking too frequently or too much makes the body store fat in the belly. Now you know why they call it a beer belly!
Tip #11 - Reduce stress in your life. Research has shown that stress releases a hormone called cortisol into the body. This hormone tells the brain to store fat in the abdominal region. So when you are stressed out all the time, you are actually creating tummy fat! Reduce stress by easing back on the pressure of everyday life or learn some relaxation techniques. Many people also find meditation helpful at reducing stress.
Tip #12 - Supplements don't target tummy fat and can be dangerous. Don't let anyone tell you otherwise. You see the commercials for some of these products and they make it sound like your tummy fat will go away like magic when you take a pill. Sad to say, it just doesn't work that way. Any pill will be dissolved in the digestive system and get distributed throughout your body, not staying in a particular area of the body.
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