How to Lose Tummy Fat

toned stomach without Tummy FatTop 4 Tips for Achieving a Flat Stomach

Beyond Diet & Exercise

If you’re one of the many people that’s wondering how to lose tummy fat fast, it’s time that you sit up and starting taking a good look at your overall lifestyle.

Far too often those seeking information on how to lose fat from their tummy will only pay attention to the information out there discussing exercise and diet. But, if you really want to learn how to lose tummy fat around your midsection, you not only need to get a good exercise routine and diet plan in place, but you also need to consider all the other factors that could be preventing you from achieving this goal.

Anyone can go into the gym and perform ab crunches, but as you’ve likely experienced before, these are not going to get you to your end results.

If you really want to see lose excess tummy fat, you’ll have to do a lot more than ab crunches. Let’s take a look at the most important points that you should note so that you can spend less time doing those ab crunches and more time doing what will really get you to that end goal.

Start Taking Sleep Seriously

person sleeping in bed

If there’s one thing that’s very often overlooked as people search for information on how to lose tummy fat, sleep is it. If you aren’t sleeping enough at night, not only will you suffer a slower metabolism because of it, causing you to burn fewer calories throughout the day, but you’re also going to find that you experience more food cravings, especially for foods higher in carbs.

Ever had a night of only five hours of sleep and tried to follow a low carb diet the next day? If so, you likely found it to be almost mission impossible.

Sleep is vital for appetite control and for feeling well enough throughout the day to make smart food choices.

If you aren’t getting at least seven hours of sleep each night, if not eight, it’s time to cut something out of your schedule so you can make sleep a priority. Your results with losing your tummy fat depend on it.

Back Away From The Alcohol

man Drinking AlcoholThe second must-do if you want to see results is to back away from the alcohol. As hard as it may be and as much as you may want to partake in Friday night festivities with your friends, if you really want to shed body fat and get the slim waist you desire, alcohol has to get the boot.

Alcohol is going to immediately put a stop to all fat loss processes going on in the body until it’s been cleared from your system, and worse yet, it’s going to supply you with a load of empty calories that are very likely to be stored in the belly fat area.

If you’re serious about succeeding at the goal of learning how to lose tummy fat, you must get serious about drinking water instead.

Focus On Full Body Workouts

full body workoutsThe third thing that you can do that will help you quickly learn how to lose the excess fat off your waist is to start focusing on full body workouts. Step away from the crunch mats and go pick up some barbells instead.

The more muscles you can work in the body in an instant, the more calories you will burn, and thus, the closer you’ll come to achieving your goals.

And, which do you think will work more muscles? A full squat with a barbell and weight plates or a half crunch on the exercise mat?

Hopefully the answer is obvious to you. Losing tummy fat comes down to burning fat off all over your body and there’s no better way to do that then with a good full body workout program.


Stressed out woman

Finally, the last step to lose stubborn tummy fat is to try and decrease your stress levels as much as possible. Stress is going to cause your body to release a high amount of a hormone called cortisol, and this hormone actually encourages calories to be stored as fat in the abdominal region.

In addition to that, it’s also going to encourage muscle breakdown, so it’s like a double whammy as far as your goal to lose tummy fat is concerned.

Whether you need to read a good book, talk to a friend, or take an intense boxing class to punch away whatever is stressing you, make time for this at least once or twice a week.

FAQ: Frequently Asked Questions


What are the best foods to eat when you’re trying to lose tummy fat?


The correct fat loss diet is going to be different for everyone. First of all you must realize that overall calorie consumption is going to ultimately determine whether or not you lose tummy fat. Taking into consideration this scientific law, you can easily see why low calorie, natural foods like most fruits, vegetables and lean proteins are the best foods to eat for losing tummy fat. The aforementioned foods not only make you satiated (fill you up) but they have more nutrients than processed foods which should be avoided.


Are there any specific exercises I should be doing to lose tummy fat?


While many people falsely do abdominal exercises to lose tummy fat, the best answer is any form of cardiovascular (aerobic exercise). Cardio burns high amounts of calories which is the 2nd priority (first being control your dietary caloric intake) for anyone looking to lose tummy flab. Weight training is also very helpful for losing tummy fat by raising your metabolism. Compound or combination exercises which work large or multiple muscle groups are the best bet for raising your caloric expenditure which will make you lose abdominal fat sooner than later. Take note that abdominal exercises are not worth doing until you have reached a low body fat percentage.


What are dietary supplements that help you lose tummy fat?


There is a chance that any fat loss supplement will help you lose fat around your mid section but you should be extremely weary if any dietary supplement claims it will help you lose tummy fat. Around 2005 supplements that claimed to block the stress hormone cortisol were very popular. Since elevated levels of cortisol were associated with lower abdominal fat levels hundreds of supplement companies jumped on the bandwagon and made hundreds of millions of dollars. The fact that today in 2011 coritsol blocking products are no where on the market to be found should tell you whether or not the supplements worked or not.

Exercise Info to Help You Get a Flat Stomach and/or Lose Belly Fat

  • Just About Everything You Need-to-Know About Working Your Abdominal Muscles
    Even though you know that the answer to the how to lose tummy fat question may not be based on abdominal exercises, here you can find dozens of free abdominal, obliques and core exercise videos to flatten your stomach. Learn all the scientific information about the abdominals muscle group, read exercise descriptions and watch free workout videos of the best abdominal exercises. Also, learn the best exercises for the deep core muscles including transverse abdominis. These core stability exercises will help you tighten your mid-section without losing body fat.

Author Profile: Shannon Clark

Shannon holds a degree in Exercise Science and is a certified personal trainer and fitness writer with over 10 years of industry experience.

Disclaimer: The views of the author are his or her own, and do not necessarily reflect the opinions of Ask The Trainer.
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