How to slim down abdominal fat

Pummeling your stomach with hundreds of repetitions of abdominal exercises doesn’t achieve what you think it should.  By doing hundreds 0f repetitions of an abdominal exercise, you gain muscles which are rock solid, but the fat is obscuring it. And all those abdominal moves won’t touch the fat. So, many people blast away at their abs thinking that the burn that they feel is zapping off fat. It’s not.  One classic study at the University of Massachusetts found that men who did 5,000 sit-ups a day did not decrease the size of the fat cells in the torso and they did not reduce waist size.

You should see more fat loss by rearranging your routine to do more cardio. A larger accumulated calorie burn will make the biggest dents in your fat stores.  You should aim for at least 30 minutes or more of any cardio exercise three times per week.  There is always a chance that you are simply genetically predisposed to store much of your excess body fat in your stomach, and you may be able to only whittle it down so much. It’s easy to gain weight with age in today’s environment. And in women, when estrogen levels start to lower, more abdominal fat comes on. Certain dietary habits like excess alcohol and eating foods high in saturated and trans- fats may also encourage abdominal fat.

Ideally, you should be doing 60 minutes of cardio exercises per day, on most days. If 60 minutes a day sounds like a lot of exercise, it is. But you can spread it out: little 15-minute bouts of walking throughout your day count, too. If you are regularly active and take the stairs instead of the escalator or pick a farther spot in the parking lot, for example, you can easily accumulate an hour of more of low- to moderate-intensity activity. Of course, if most of your activity involves sitting on a couch or in front of your computer, unless you are making a concerted effort to get up and move every hour, it may be hard to fit in a full 60 minutes per day.

Theoretically, 3,500 calories equals 1 pound of fat. So if you walk around 60 minutes per day, you can lose 30 pounds in about seven months. You can speed up the weight loss by making small calorie reductions in your diet (for example, saying “no” to regular desserts or using skim instead of whole milk). If you are not yet fit enough to do a lot of exercise, take it one step at a time. Start with 10-minute sessions and add a few minutes per week.  These efforts should help whittle away body fat, and hopefully in the abdominal area.

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