- The major cause of body accumulating around the stomach area (and the cause of insulin resistance) is refined (processed) carbohydrate. You can stop fat from accumulating around the abdomen by eating more "fat burning" foods and by eating eat less - or, better yet, eliminating - refined (processed) carbohydrates. You will find a list of refined (processed) carbohydrates and fat burning foods further down this page, listed under Related Questions.
- In addition, you cannot target lower stomach fat (or fat elsewhere) without those specific dietary changes plus cardio exercise (spot targeting is not possible; overall effort is required). Therefore, you need cardio exercise to lose current body fat and you need to eliminate refined carbohydrates (and replace them with fat burning foods) to avoid body fat accumulating around the abdomen in the future.
- To deal with the body fat already on your stomach, the way to lose it, and expose the abdominal muscles underneath, is to lose body fat. The best exercise to do this is aerobic or cardio exercise. In addition, do not ignore weight training. Muscle burns calories. Moreover, cut right down or eliminate those refined (processed) carbohydrates. You will find a list of refined carbohydrates at the bottom of this page.
- In addition to exercise, to lose weight you will need to educate yourself about nutrition. Learn what intakes are bad and what are good. Start eating more meals a day 4-6 but with smaller portions, drink more water, substitute products with their healthier alternative. Also, try to reduce stress and get plenty of sleep. Both of these factors are related to emotional eating and weight gain. It is not easy - but nothing worth doing is usually easy!
- To work out the lower stomach fat, try sit-ups or some specific abdominal exercises associated with breath control mechanisms. Yoga (Hatha yoga - Asanas) is the ideal. Vajrasana with bending to the front should help for sure. To do that you need to kneel down sit on your knees, touch your thumb with the index finger while leaving other three fingers straight on both hands, keep this in the sides of the pelvic border and bend forward as much as you can. I would strongly recommend that you do this under the guidance of a person who is familiar with Yogasanas. This exercise works.
- You need to do cardio such as brisk walking or running. Lower stomach fat is different from the rest of your abs, and sit-ups and ab workouts might help, but will definitely not solve the problem. Do cardio in combination with weight training. Do not get discouraged of it does not work right away. In time, though, you will look great.
- Work your legs. Doing exercises that require your legs to come level or above your lower waistline causes your lower abdominal muscles to work to help keep your balance as your doing your leg exercises. Dancing is a great way to lose weight! It also tones your legs and helps you lose belly fat. Try belly dancing, it works! If you cannot join any belly dancing programs you can get videos. Perhaps Mixed Martial Arts are an alternative for men who do not wish to get into such things as dancing. Although dancing is safer, women also may wish to venture into MMA for the health benefits if done with care and protective benefits.
- Make sure your posture is good. Posture is so important when you are doing your exercises, and when you are not, because you use many muscles to hold yourself up with good posture. In addition, back muscles are often overlooked. The back helps you hold yourself up (you and your stomach) from behind. Talk to your local fitness expert to find out proper ways to do back muscle exercises as well as abs. Be patient. You may not get a flat stomach overnight, but you will feel healthier day by day and be BETTER with every passing week.
- You need exactly three things to lose fat. Alternating between cardio and weight training (muscle burns more fat), eating right, and consistency. People mistakenly assume that if they do 100 crunches a day, it will burn it off. You will not ever be able to see great abs under that layer of fat if you do not incorporate cardio or aerobic exercises in there. If you want those muscles and definition to show, I recommend a protein shake right after your workout. One last thing. It may take several weeks to even start to see results. Belly fat seems to burn off a lot slower than the rest of the body.
- Doing cardio 4-5 times a week with combination of weight training 2-3 times a week is a great way to burn body fat. In addition, really watching your calorie intake & doing palates definitely helps sculpt those muscles. If you are not seeing results, change your diet, up your cardio & increase your weights. Give yourself a good month to see results. Buy a pedometer (which will measure how much you walk a day) and try to have 10,000 steps a day; this is a minimum you need to be in good shape. The key is to be active.
- It is also important to drink enough water to get rid of the toxins and harmful materials in your body and to be hydrated. You need to drink 8-10 glasses (8 oz) a day for average people. If you are an athlete or if you live in a dry area, you might need to drink more. In case you have heart or kidney disease, you need to check with your doctor regarding your water intake.
- Contrary to popular belief, doing ab exercises do not target the fat around your mid-section. There is no way to target specific areas of fat. For best results, you must do aerobic cardio activity, weight training and proper diet to lose body fat that has accumulated around your abdomen. Your body burns the fat as a whole, not from specific areas. I'm not saying that ab exercises are bad or that they shouldn't be done. Doing proper ab exercises will definitely define them. However, you must burn the fat that is hiding them.
- Another way to remove that last bit of fat on the stomach and sides is to get into kickboxing, MMA or grappling. HOWEVER, be careful because it is a dangerous full contact sport and injuries are frequent. Raising the legs above the waistline is a good method and a necessary method for offensive and defensive kickboxing. In addition, if your sparing partner is kicking you in the stomach it wont be long until you flex that mid section to protect from that kick. I read in a magazine that grappling is a good calorie consuming activity and another was rock climbing.
I do extensive grappling, mainly Brazilian Jiu-Jitsu, but grappling is more of an anaerobic exercise. Many people are brown belt or higher and still have some belly fat. In order to lose that last bit of fat, you need to get into Muay Thai or Kickboxing, which will add that cardio component. That is the only way to maintain six-pack abs.
- Cardio and a diet low in refined carbohydrates. Low/no sugar, stick to complex carbs. No artificial sweeteners. Drink your coffee black. Weight training to increase muscle mass. Get adequate protein to repair your muscles. Protein also makes you feel full, as does plenty of fiber. Cardio can range from something like walking, which is sustainable long term and you can do for the rest of your life to reap the benefits, or jogging, biking or running, depending on your level of physical fitness. It may take time to become physically fit. Eat enough to accommodate your activity level and pick healthy foods. A healthy body will do better exercise, burn more calories, and increase muscle which, in turn, will burn more calories all day long. On days with a lot of exercise, eat more. On average, keep a calorie deficit going. There are SO many healthy choices and you'll feel so much better. It's worth spending a little extra on better food, real foods/organic, and any vitamins/supplements you need to round out the diet. In many ways it's better that this area takes a long time: to really trim it, you need to stick to some healthy habits for quite a while. In the end if those stick, you have win/win!
- As a very active female who enjoys inline skating, swimming, rock climbing, weight lifting, kickboxing, and kayaking, I recommend kickboxing and kayaking for fast, noticeable waist fat reduction. However, I could not achieve firm toning until I started using an ab-roller and used the abs of steel tapes. Regarding belly fat reducing diets, do not embrace the avocado. My roommate did NOT benefit from the all-guacamole-diet.
- After I gained weight, I became frustrated and decided to do something about it. Cardio and aerobics helped the most as well as weight training. Sit-ups do not target belly fat but it does help. A combination of cardio exercise, muscles building workouts and good eating habits are the only ways to really lose weight. Diets do not work because once you get off the diet, unless doing cardio/aerobic exercise, you will just gain the weight right back. However, what does work is turning a diet into your regular eating habit. Do the pinch test. If you can grab much more than an inch, it might be fat but if not it might just be muscle tone. Sometimes, when abdominal muscles lose their tone it can be mistaken for fat.
- Eliminate, or significantly restrict, your intake of refined (processed) carbohydrates. Our bodies were not designed to eat refined carbohydrates. Refined carbohydrates are a major cause of body fat accumulating around the abdomen. Our ancestors did not have refined carbohydrates in their diet. Our ancestors were fitter, leaner and they did not have fat stomachs.
An excerpt from WikiAnswers