To lose stomach fat, go on a diet, exercise five days per week, adjust your sleep schedule and minimize stress. Losing stomach fat can be difficult, and it requires permanent lifestyle modifications.
- Plan a diet
Studies have shown that eating fiber helps to reduce visceral fat. Some fiber sources include fiber-enriched bread, apples, green peas and pinto beans. Avoid eating fatty meats and dairy, and try to eat plenty of whole grains, fruits and vegetables.
- Form healthy eating habits
Eat three balanced meals each day at the same time. Try to keep snacking to a minimum, and avoid eating out of boredom. Writing down all food eaten in a food journal can be helpful for keeping track.
- Form an exercise plan
Five days per week, do at least 30 minutes of moderate exercise, such as taking a brisk walk. For quicker results, perform a rigorous exercise, such as jogging, four times per week for at least 20 minutes.
- Improve sleep habits
Try to get six to seven hours of sleep each night. This reduces visceral fat gain.
- Reduce stress
Stress can cause unhealthy habits and weight gain. Take time to meditate, relax with family and friends, and talk to a professional if necessary. Exercise is an ideal stress-reliever because it burns calories simultaneously.