It's not as hard as people think to reduce stomach fat fast. Much excess abdominal fat stems from stress. Stress raises cortisol levels causing fat to accumulate in the abdominal area. Today, our bodies are biologically predisposed to increase abdominal fat cells to create a protective cushion over stomach organs because our ancestors needed the extra fat around their stomach organs to ensure they could activate the "fight or flight" response to danger and food shortages. Even though today most Americans don't need to fight or flee for their lives or deal with a famine, people are still biologically predisposed to storing abdominal fat. The best food plan for reducing the fat accumulation around the middle consists of a high protein, low carbohydrate diet.
Follow the steps below to reduce stomach fat fast.
Things You'll Need
- High protein foods
- Drinking water
- Vitamin and mineral supplements
To reduce stomach fat fast, keep carbohydrate intake under thirty grams a day for one week. Most meat, cheese, fish and eggs do not have many carbohydrates. Many vegetables have few carbohydrates.
Eat high-fiber grains to reduce stomach fat fast. People have a tendency to lose fat quicker when incorporating high-fiber foods in their diets. Make sure not to exceed your daily carbohydrate intake.
Eat small meals often throughout day to burn the fat off your stomach fast. Most meals should include protein and vegetables. Eating protein reduces cravings and hunger pangs too. However, don't overdo eating protein; eat until you feel satisfied.
Make sure to take daily vitamins and minerals. When people first start a high-protein, low carbohydrate diet, the body tends to eliminate excess water weight quickly, which will cause a reduction in vitamins and minerals in the body.
To lose stomach fat fast, try to exercise at least thirty minutes a day. Doing both aerobic and anaerobic exercises will help you lose weight and stomach fat faster.
Drink cold water a half an hour before eating. Cold water raises metabolism and helps food digest more effectively, which will help you reduce stomach fat faster. Drink one to two tablespoons of virgin olive oil or eat a few nuts before meals.
Gradually increase carbohydrate intake by 20 to 40 carbohydrates a week. Don't worry. You won't gain the fat back. Keep increasing carbohydrate intake until you are losing two to four pounds a week. Eventually you will have to find the number of carbohydrates to consume each day that will keep you at your optimum weight. Everyone's metabolism varies, so there are no set rules for the number of daily carbohydrates that will keep a person at his or her goal weight and keep the stomach flat.
Make sure to get at least seven hours of sleep each night to reduce stomach fat fast. Getting enough sleep is one of the best ways to fight stress-induced cortisol levels and reduce stomach fat fast. If you have a hard time sleeping, try and meditate before bed time. Meditation puts most people to sleep right away. There are also many supplements at your neighborhood health store that can help you sleep.