How do I get Rid of Abdominal Fat?

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  • Written By: Margo Upson
  • Edited By: Bronwyn Harris
  • Last Modified Date: 09 December 2019
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Abdominal fat can be very difficult to get rid of. The common idea that you can get rid of it by doing crunches is false. Crunches may improve abdominal muscles, but it does very little for the fat itself. Abdominal fat is caused not only by excessive calories and a lack of exercise, but also stress or inflammation.

When you eat more food than your body needs for energy, the extra calories are stored as fat. Where the fat is stored is partially determined by genetics and gender. Males are more likely to store fat around their stomach, whereas women are more likely to store it around their hips and thighs. Abdominal fat can be a problem for anyone, however, and can lead to serious health complications, which is why it is so important to get rid of it.

The best way, for most people, to get rid of this fat is to consume fewer calories than your body requires. This will require eating less, or eating smarter, and getting regular exercise. A pound (about a half kg) of fat is equal to about 3,500 calories. To lose a pound a week, you need to have a deficit of 3,500 calories between what your body needs for energy and what it was supplied with through the food you ate.


Eating more whole grains can help you to get rid of fat. Whole grains are easier for the body to convert to energy, and they fire up the metabolism, helping your body to burn weight faster. When combined with a lot of fruits and vegetables, lean meats, and low-fat dairy, whole wheat products reduce the amount of body fat a person has by altering the body’s insulin response. With this change, the body is better able to burn already existing fat stores in the abdominal area.

Any exercise will help to eliminate abdominal fat, as any movement burns calories. To get the maximum effect, however, you will need to combine cardio and strength training. The cardio will help to burn fat quickly, while the strength training will improve your muscles, allowing them to burn more calories over a period of time. It is important to remember that weight is both gained, and lost, all over the body. Exercises that target the abs will not give you faster results than exercises that involve the legs, arms, or even the entire body.

Abdominal fat can be caused by stress or inadequate amounts of sleep. Stress releases excess amounts of the hormone cortisol into the body. The body responds to this stress by storing extra fat. Learning, and using, relaxation techniques can help your body to burn fat faster. Too little sleep can reduce the body’s levels of leptin, a protein found in the blood that helps to suppress appetite. The less you sleep, the more likely you are to eat excess food, mostly for energy. Getting at least eight hours of sleep at night can also help to decrease stomach fat.

Getting rid of this fat can be a great way to reduce your risk of heart disease, diabetes, and other life-altering diseases. A smaller waistline can mean huge health benefits. By eating healthy, exercising an hour a day, and getting enough relaxation and sleep, it is possible to get rid of abdominal fat and enjoy a longer, healthier life.


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Post 2

@cmsmith10: The first thing that you must realize is that when you have major abdominal surgeries, the muscles and tissues around that area are cut. To get back to pre-surgery shape, those muscles have to be strengthened back up. Leg lifts, pelvic lifts, and sit ups are good exercises, if tolerable. You need to make sure that the “pooch” in your tummy is actually fat. A lot of the time, the “pooch” is loose skin that cannot be gotten rid of with exercise or diet and would require surgical removal.

Many times, after abdominal surgery, the area where the incision is made has nerve damage. These nerves are often cut during surgery. It is very hard to tone up the muscles during the healing time so dietary fixes should be used instead.

It sometimes seems impossible to lose the extra “pooch” around the belly but it can be done.

Post 1

I have been on several diets over the years and have actually lost weight. The thing that I didn't lose was my abdominal fat. I have had four c-sections, a hysterectomy, and an appendectomy and it seems as though the muscles in my stomach will not tighten back up. I have tried everything that I can think of to lose the tummy fat, but nothing works. Any suggestions?

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