The one body part that gets the most attention when someone is trying to lose weight is the stomach. Everyone yearns for a flat and toned stomach. A flat stomach can be one of the most elusive prizes because conventional brute force weight loss methods do not work to reduce stomach fat.
Table of Contents for Article
- 1 How to reduce stomach fat
- 2 Work with your body
- 3 Video Transcript of How to Reduce Stomach Fat
- 4 The 3 causes of a protruding belly
- 5 Spot training can expand your waistline
- 6 First in and last out concept to reduce stomach fat
- 7 Nutrition tips to reduce stomach fat
- 8 Exercise tips to reduce stomach fat
- 9 Supplementation
- 10 Restful sleep and stress relief
How to reduce stomach fat
Stomach fat is usually the body’s emergency fuel storage. This is the area where your body will tap energy in the case of a food shortage situation such as a famine. This survival mechanism was built into our bodies to enable us to survive severe food shortages. The body was designed to reduce energy expenditure when food was scarce. This helped our ancestors survive in times of severe famine and food shortage. At times like this, the metabolism dipped and the body was able to prolong the usage of fat from the stores in the belly.
Unfortunately, this same survival mechanism comes back to haunt the modern dieter. The modern dieter tries to cut calories to lose stomach fat. This simulates a condition of food shortage. The body does not know that the person is dieting. It only thinks that there is a food shortage. Why else would the person not have access to enough food. The body then goes about activating the starvation response and does everything it can to make belly fat loss more difficult.
Work with your body
The only way to effectively trim your mid-section is by working with your body. You should not use brute force weight loss methods against your body because you will not be able to win the battle. Your body is one of the best survival mechanisms ever created. The moment it senses that its existence is under threat due to a food shortage, you have a battle on your hands that you could never possibly win.
Suresh and Dr Jasvin address this very interesting topic in the above video. They tell you all that you need to know to reduce stomach fat effectively.
Hello I am Suresh V and I am Dr Jasvin and we are from the Correct Weight Loss team.
The 3 causes of a protruding belly
[Suresh] Today we are going to talk about how to reduce stomach fat. We are going to first start with what is stomach fat. Basically stomach fat is made up of 3 possible components. First part is visceral fat which is the fat inside your abdomen. It lies in-between your organs and gives you the bulge but it is tight. Your stomach feels tight with visceral fat.
[Suresh] The other is subcutaneous fat. This is the fat that is right under your skin. This is the fat that gives you the loose flabby feeling in your tummy. The third cause of the stomach bulge are weak core muscles.This probably is not so prevalent among men and more prevalent among women especially those who have given birth. You have to first understand how these 3 components are causing the stomach bulge or what people consider as stomach fat. Next we want to know how to get rid of this stomach fat. Dr Jasvin would you like to cover that?
[Dr Jasvin] It is important to understand that the fat in your stomach is actually part of the fat in the rest of your body. So you are not going to be able to lose the fat in your stomach just by exercising that one spot.
[Suresh] So in other words it doesn’t make sense to do spot training.
[Dr Jasvin] You can’t do spot training. You can’t do a 100 sit-ups or a 10o crunches and expect to lose the fat in your stomach because it is going to have to come off layer by layer.
[Suresh] So it has to come off all over the body and not the stomach alone.
[Dr Jasvin] Yes. Its like peeling an onion. You have to peel it one layer by one layer. As the layers come off, the fat on the stomach will come off as well. The most important thing to remember is that you cannot just exercise one part of the body. You need to do complete whole body exercises to lose the fat.
Spot training can expand your waistline
[Suresh] We talked about the 3 components that cause the stomach bulge. These are the visceral fat, the subcutaneous fat and the weak core muscles. The only thing we can spot train are the weak core muscles. The weak core muscles, with core training can be strengthened. As far as visceral and subcutaneous fat is concerned, you got to burn it along with the rest of the fat in your body.
[Dr Jasvin] I also think that it is important for people to understand that when you train your core muscles, these may get bigger. You can sometimes actually end up having a bigger bulge.
[Suresh] So actually doing just 100 crunches can cause you to have a bigger stomach.
[Dr Jasvin] Yes. An even bigger stomach than before. This is because your fat is still there and has not come off while the muscles are getting bigger. So the waistline is going to expand and not decrease in size.
[Suresh] While you strengthen you core which really tightens your core muscles to gives it a compact feel, you need to do other exercises to burn fat all over the body.
[Dr Jasvin] Yes. You need to exercise the whole body especially the bigger muscle groups.
First in and last out concept to reduce stomach fat
[Suresh[ The other thing that you have to consider is that we are all different. We have different genetics and therefore store fat differently. Some people store fat more on their stomachs. Some people more on their hips and others on their face. The concept that you have to remember is first in last out. In other words the place that you store fat first is the place that you lose fat last when you start losing fat.
[Dr Jasvin] So let me understand. So if a person puts on weight first on their thighs and the last place they put on is their face, they lose first on their face and the thighs is the last place to shed weight?
[Suresh] Yes. Most people are obsessed with the place they gain fat first. Especially if you have fat in your thighs and stomach, you are obsessed with that .You are only focused with those areas. People do not realize that because it is the frist place to put on fat, it is the last place to lose it. If you put fat on the face last, you will lose that first. The weight will then come off in other areas of the body according to the first in last out concept. It is very genetic and individual specific.
Nutrition tips to reduce stomach fat
[Dr Jasvin] Lets look at what you can do to achieve a flat stomach. The first thing is nutrition. Nutrition is very important. Breakfast is important. You must have your breakfast because that kick starts the day. You need to boost up the metabolism for the rest of the day.
[Suresh] You have to get the body out of the starvation mode
[Dr Jasvin] Yes. Because you have been sleeping the whole night before. Breakfast breaks the overnight fast. It is good to have a breakfast of oats or other complex carbs. Have some protein as well. As the day goes by, the meals should get smaller. Dinner should be the smallest meal. Through out the day you need to have about 5 meals. 3 main meals made up of breakfast lunch and dinner as well as 2 snacks in between.
[Suresh] That should keep your metabolism revved up all the time because the body is constantly having nutrition to burn.
[Dr Jasvin] You have to give the body small amounts to burn throughout the day and not big amounts suddenly. When you give the body a sudden big amount, the body tends to store the extra calories as fat.
Exercise tips to reduce stomach fat
[Suresh] Exercise is another very important factor to lose stomach fat. You should do strength training for the large muscle groups like the thighs, buttocks and the back. These are the big muscle groups. When you exercise the big muscle groups, you burn a lot of calories.
[Dr Jasvin] Doing exercise for smaller groups like the biceps is not so effective for losing fat. These are small muscle groups. Exercising these have minimum fat burning effect.
[Suresh] First of all, you will not burn too much of energy when exercising the small muscle groups. Secondly, you may build up the muscle slightly but the passive burn that you get from these smaller muscles is not that great as if you exercise the large muscle groups. By default you will get some exercise for your arms and calves when you exercise the large muscle groups. That should be adequate in the beginning. That’s because your goal is to raise your metabolism by increasing the size of your larger muscle groups as well as burning more calories. Exercising the big muscle groups cause your fat burning to kick in and you start losing fat around the stomach and other areas. Once you have reached a fairly flat stomach, you could work certain small muscles to fine tune the body definition.
[Dr Jasvin] That is like the icing on the cake.
[Suresh] Yes. Now you got to get the cake in order.
[Dr Jasvin] The next thing everybody needs to remember and is important for weight loss and stomach fat is supplementation. We have always talked over and over about a good multivitamin and omega-3 fish oils. These are very important and are should fulfill your basic supplementation needs.
[Suresh] Yes these are the basic supplementation. If you have a certain micro-nutrient deficiency, it could slow down your fat loss.
Restful sleep and stress relief
[Suresh] Finally we come to restoration. The 2 components of restoration are stress relief and sleep. If you don’t have enough stress relief, your sleep may not be restful You need sufficient quantity and quality of sleep. Good quality sleep comes from stress relief.
[[Suresh]Meditate if you have to for stress relief. Get adequate sleep of 6 to 8 hours You will know when you have enough sleep as you will wake up refreshed. If you are not waking up refreshed, you are not getting enough sleep or you’re not getting enough restful sleep because you are too stressed out.
[Suresh] I guess we have covered what it takes to get a flat stomach. From the Correct Weight Loss team, this time do it right.
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