How to Reduce Stomach Flab

 

Belly flab isn't just a cosmetic concern --- it's a health risk, MayoClinic.com warns. Accumulating weight in your midsection increases your risk for stroke, colorectal cancer and cardiovascular disease. Reduce stomach flab by eating a reduced-calorie, balanced diet and boosting your physical activity levels. Together, these activities will help you reach your midsection fat-loss goals and create a long-term healthy lifestyle.

Step 1

Reduce calorie intake by eating high-volume foods that contain low amounts of calories. For example, raisins contain 434 calories per cup; if you select a fruit high in water, such as grapes, calories drop to only 104 per cup. Other options include vegetables such as carrots, broccoli, cauliflower and green beans. Low-fat dairy products, lean protein sources and whole-grain foods also deliver healthy, filling nutrients while keeping calorie counts low.

Step 2

Eat foods that boost your metabolism. Salmon is high in omega-3 fatty acids, which improves the efficiency with which your body burns fat, "Fitness" magazine reports. Foods rich in monounsaturated fats, such as avocados, olive oil and nuts, also help to speed your metabolism, CBS News adds.

Step 3

Strengthen your belly through toning exercises. Plan at least two belly-toning sessions weekly. The abdominal hold is an exercise that targets your lower belly, a common problem spot. Sit on the edge of a chair and lift your feet about 2 inches off the ground. Hold the contraction for two counts and release. Repeat the exercise for a minute. Another option, recommended by "Fitness," is abdominal hollowing, which targets your deep core muscles. Get on all fours and contract your core muscles, holding the contraction for 10 seconds. Release and repeat 10 times.

Step 4

Burn calories with cardiovascular exercise sessions. Perform at least 30 minutes of cardio activity most days of the week to reduce stomach flab. Start with moderate activity, such as biking on flat surfaces or walking, if you're a beginniner. Increase calorie burning with high-intensity cardio, such as rollerblading, running or jumping rope, as your muscles gets stronger.

Read more: http://www.livestrong.com/article/460428-how-to-reduce-stomach-flab/#ixzz2I3IYQaYw