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Tips on How to Cut Down on Stomach Fat

By Michelle Wishhart ; Updated August 14, 2017

Though its common to want to lose stomach fat for appearance reasons, your health should be a greater motivating factor. If you're a woman with a waistline around 35 inches or greater, or a man with a waistline around 40 inches or higher, you may have excessive body fat, according to Harvard Medical School. Following a few basic lifestyle changes may help you lose stomach fat and improve your overall well-being.

Eat Well

Rather than skipping meals, eat smaller portions more frequently, about every three or four hours. This will help keep your metabolism active and keep you from overeating. Avoid sugary breakfast cereals, which go through your system too fast and leave you hungry for more, according to "Fitness" magazine. A protein-rich breakfast, such as an egg-white omelet, is a better alternative. Try to eat complex carbohydrates such as vegetables, fruits and whole grains rather than simple carbohydrates such as white bread and soft drinks.


Crunches and situps can help tone the muscles of your abdomen, but they will be less efficient if you don't warm up first, according to "Cosmopolitan" magazine. Without stretching, you often tense up and your hips and back end up doing the majority of the work. "Cosmopolitan" recommends putting a foam roller under the center of your back, under your shoulders, and then rolling your back over it up and down until the middle of your back feels loose.

Keep Moving

The more you move, the more calories you burn. Stand up and move around the house while you talk on the phone instead of sitting, and take the stairs instead of the elevator. Add strength training to your routine. According to "Fitness" magazine, three 45- to 50-minute sessions of strength training a week can increase your metabolic rate by around 15 percent. "Fitness" magazine also recommends jogging for 30 to 60 minutes, two to four times per week, stating that it's one of the most effective ways to lose stomach weight.


Stress encourages the body to accumulate fat in the belly. If you tend to eat when stressed or emotional, keep an emergency supply of healthy snacks close by to lessen the damage. Find what helps keep you relaxed, whether it's taking a bath, meditating, going to a yoga class or getting a massage. Try to get seven to eight hours of sleep a night; being tired actually encourages you to eat more and prevents you from feeling full easily.

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