How Do You Lose Stomach Fat?


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.

  1. 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.

  2. 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.

  3. 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.

  4. Improve sleep habits

    Try to get six to seven hours of sleep each night. This reduces visceral fat gain.

  5. 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.