Stomach fat is a common fitness problem and, for many people, the stomach area is the most difficult area on the body to tone. Stomach fat is also unhealthy. Individuals with abdominal fat are at a higher risk for heart disease, high cholesterol, high blood pressure, diabetes and other diseases.
Practice Good Posture
Practice good posture when you are sitting, standing and even lying down. Correct body posture works the core abdominal muscles. It helps to keep them toned and burns stomach fat. Good posture also improves blood circulation, lung capacity, digestive health and energy levels for better overall health.
Increase Metabolism
Improving the body’s metabolism helps to burn fat on the stomach and other areas of the body and increases energy. Metabolism can be increased with regular exercise and the right foods. Foods that contain the B complex vitamins, such as Vitamin B12, Vitamin B2 and Vitamin B6, help increase metabolism to decrease fat. These vitamins are found in poultry, eggs, meat, fish, fortified cereals, milk and other dairy products.
Eat More Fiber
Eating foods rich in fiber, such as fruits, vegetables, grains, lentils, beans and seeds, helps to improve digestive health and decrease fat storage in the abdomen. Try barley and couscous instead of rice and whole wheat breads and pastas instead of the regular type. Oatmeal is a great breakfast food for getting rid of stomach fat. Oats contain more protein than any other grain and more healthy, soluble fiber than whole wheat or corn. These fiber- and protein-rich foods increase energy and lean muscle and decrease fat around the middle.
Add More Good Fats To Your Diet
Omega-3 fatty acids are considered good fats because they actually promote fat burning and weight loss. These healthy, polyunsaturated fats from fish, flaxseeds and other plant sources are stored as lean muscle, unlike other dietary fats that are stored around the stomach as fat deposits. Additionally, a medical study published in the April 2009 edition of the “European Journal of Clinical Nutrition” showed that omega-3 fatty acids help reduce food cravings and prevent stomach fat accumulation.
Drink Green Tea
Medical research published in the February 2009 issue of “The Journal of Nutrition” stated that the catechins (antioxidants) found in green tea help to decrease stomach fat, along with exercise. Drinking green tea boosts metabolism by burning accumulated body fat and prevents insulin-induced fat storage. Combined with regular exercise, green tea can help give you a flat stomach.
Work Out Stomach Muscles
Fitness expert Holly Rigsby, C.P.T., M.A.T., of Louisville, Ky., says that exercising for only 15 to 20 minutes a day can strengthen abdominal muscles and decrease stomach fat. Physical activities, such as walking, jogging and running, increase the heart rate, breathing rate and metabolism and help to decrease fat all over the body. Targeted exercises for abdominal strength, such as curl-ups or stomach crunches, help to isolate and strengthen stomach muscles and decrease fat.
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