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Losing stomach fat is a difficult task. Fatty tissue typically accumulates in the abdomen, hips and the upper thighs. Having a good workout plan in place, along with eating a calorie-restricted diet, will help you get rid of unwanted belly fat. It's not possible to lose weight only in one area of the body. In order to reduce your abdominal fat, you will need to reduce your overall body fat.
To reduce your overall body fat, you must burn more calories in a day then you eat. Accomplish this task by increasing your physical activity and reducing the amount of calories you ingest. One pound of fat is equal to about 3,500 calories. In order to lose 1 to 2 pounds weekly, reduce your daily caloric intake by 500 to 1,000, recommends the Centers for Disease Control and Prevention. This reduction can be met with a combination of cutting calories from food and increasing how many calories you burn with exercise.
Five-Day Aerobic Workout
Implement a five-day-per week aerobic workout that lasts for at least 30 minutes a day. To help strengthen the abdominal muscles and to reduce stomach fat, concentrate on core aerobic exercises, such as running, kickboxing, rowing, cycling and swimming. These aerobic activities provide a good cardiovascular workout while using most of your major muscle groups, including your stomach muscles. How long and intensely you perform these exercises will determine how many calories you will burn.
Two-Day Weight Training
The other two days of the week, when you're not doing an aerobic workout, concentrate on muscle strengthening. Start with your abdominal muscles by performing situps, crunches and leg lifts. Do 20 to 25 repetitions of each exercise in four sets. Don't neglect your other muscle groups: your back, hips, chest, shoulders, arms and legs. Strengthening the entire body will increase your metabolic rate, causing your body to burn more calories throughout your day even when you're not active.
Combining this weekly exercise routine with a low-calorie diet will provide an optimum environment for weight loss. Keep a food journal for three to five days to observe your current calorie intake. Then reduce it by 500 or more calories per day. Continue to record what you eat daily, along with the calories in each food, to find out if you are effectively creating a calorie deficit.