You do not need gym equipment or fad diets to get a flat stomach. While aerobic exercise is your best option for burning thick belly fat, you can achieve results more slowly through changing your diet, limiting your calories and doing daily activities. Keep your diet plan healthy and easy to follow by consuming moderate portions of healthful foods you enjoy. The more flexible your plan, the more likely you will stick with it. Changing your eating habits for the better can burn excess body fat, but you cannot target thick belly fat only. You trim fat wherever you store it, including your stomach.
Reduce your caloric intake. If you cut 500 calories per day from your current intake, you can lose 1 pound per week. Simple ways to lower your calories include eating fresh fruit instead of cake for dessert, drinking a nonfat latte instead of a sweetened coffee drink and snacking on fresh vegetables instead of junk food.
Consume foods with high amounts of soluble and insoluble dietary fiber. Peas, lentils, beans, apples, pears, berries, kale, watercress, spinach, steel cut oats, quinoa and amaranth fill you up, reducing your chances of overeating. The fiber content improves digestion, reducing your chances of belly bloat.
Drink water between and during meals. Plain water keeps you hydrated, aids in digestion and adds no calories to your daily total. Sweetened drinks add calories without providing nutritive value. Carbonated beverages make your stomach bloat.
Practice deep breathing. Fill your stomach as well as your chest when you inhale, then exhale completely. Contract your stomach muscles as you inhale to tighten them. You also improve your posture, which makes you appear slimmer.
Add activity to your daily schedule. You do not need to do killer workouts or pump iron to burn excess body fat. Make simple adjustments to your lifestyle to burn thick belly fat. Take the stairs instead of the elevator. Walk your dog twice a day. Play with your children at the playground. Pace while talking on the telephone. Do errands by bicycle or on foot. Meet friends for a nature hike instead of for dinner. Work in your garden.
Speak with your doctor before beginning any new diet regime.
- MayoClinic.com; Weight Loss: 6 Strategies for Success; December 2010
- Harvard School of Public Health: How To Get to Your Healthy Weight
- American Heart Association; Get Moving? Where Do I Start?; May 2011