I have a question about losing weight and body fat particularly in the stomach area. After I had my son about 6 years ago, I haven’t been able to get rid of the “apron”. This is what I call the layer of fat around my waistline. Will that go away with ab workouts? I really haven’t tried until now to do any ab exercises. I just want to avoid the surgery way out for my excess stomach fat (liposuction). A lot of it is skin since I did lose a lot of weight after I had my son but I’m still overweight. I just need some help!
After giving birth, many women are surprised by the way their stomach looks. The abdominal area can take some time to fully recover from pregnancy. During pregnancy, women put on extra fat to nourish the baby and getting rid of this fat, which is gained quite easily, can be rather tricky. Stomach fat, especially when gained during pregnancy, is the most difficult type of fat to shed. Unlike subcutaneous fat, this visceral fat is much deeper and that is why losing stomach fat after a pregnancy can be very difficult.
Tip #1: Create a Weight Loss Program
If you want to succeed at losing weight effectively, then it is crucial that you create a sensible weight loss program. Instead of making drastic changes to your overall caloric level (dieting too hard), your weight loss program should consist of small changes in your diet, with nutrient dense whole foods and a regular workout routine that consists of fat burning exercises.
Tip #2: Eat a Clean Diet
It is important that a nourishing diet is included in your weight loss program. You should eat more fresh fruits, lean meats, vegetables and drink lots of water. If you want to lose stomach fat effectively, then you should include foods like nuts, tons of veggies, lean cuts of chicken and beef along with fish like salmon and tuna as a part of your diet. Your overall nutritional goal should be to provide the highest quality of different foods to help optimally fuel your body for intense workouts so you can burn tons of calories while you build lean muscle and shed unwanted body fat.
Tip #3: Eat a Limited Amount of Carbohydrates
If you are struggling to lose stomach fat, then you should eat a limited amount of starchy carbohydrates. Make sure you specifically limit excess starchy carbohydrates that are high on the glycemic index (GI) which includes foods like white rice, potatoes, pasta, bread and cereals. Removing these types of carbs from your diet is beneficial because they tend to raise blood sugar levels which triggers your body to release insulin and store body fat. If you must consume starches, then choose the whole grain versions (brown rice versus white rice), limit your overall serving sizes and focus on eating these foods earlier in the day.
Tip #4: Eat More Lean Meats and Fiber
You might have heard that you shouldn’t eat meat if you are trying to lose stomach fat. This is simply not true. The truth is that the protein in meat, especially lean meat, will help build lean muscle tissue which will burn additional calories and fat. If you want to lose stomach fat effectively, then you should eat a lean protein source with every meal (chicken breast, egg whites, turkey, fish). Eating fiber will also help you lose stomach fat by making you feel fuller, longer. Great foods to include in your diet to increase your fiber intake are garbanzo beans (chick peas), black beans and hummus.
Tip #5: Perform More Workouts
If you want to succeed at losing stomach fat, then your lifestyle should center around a routine that includes cardiovascular exercise, weight lifting workouts and stretching. Since calories are burned up by implementing different types of whole body movements, its important to include cardio exercises like jumping rope and multi-joint weight training exercises like deadlifts which will make a huge difference in the way your physique looks. To lose stomach fat successfully, you will need to create a workout schedule and be disciplined to stick to it for the long run. Remember, it’s a marathon and not a sprint, so be patient and you will see results!
Tip #6: Drink Plenty of Water
Drinking as much water as possible is an important part of dropping excess pounds and losing stomach fat. Your body is made up of around 50-65% water, so its critical to stay fully hydrated throughout the day and especially during your workouts. Drinking plenty of water will also help keep you full which will help your satiety levels and assist in losing additional weight. Focus on drinking at least eight to twelve glasses of water daily.
Tip #7: Get Enough Sleep
Getting enough sleep is also important when it comes to achieving a lean and flat stomach. Your muscles are broken down during intense workouts and you need to recover properly after training in order to recuperate and allow them to fully recover. You should try to get at least eight hours of sleep every day and even up to 10 hours if your schedule is extremely busy and stressful.
Tip #8: Perform Resistance Abdominal Exercises
Your stomach consists of many different abdominal muscles which need to be trained with resistance exercises, so make sure to target this area with the best movements to tone and tighten up the belly area.
Be sure to train your abs for 12 weeks with resistance exercises, focus intensely on your diet, and do 45-60 minutes of cardio per day. You should see great results in your abdominal area if all three of these areas are spot-on. If you don’t see results and you still have flabby skin, you may have to have the excess loose skin removed surgically. However, make sure to try exercise and a strict diet first before resorting to going under the knife.
Losing stomach fat after pregnancy is not an easy task. If you want to succeed at trimming down your belly and having a flatter stomach, you will have to combine all of these diet and exercise tips to achieve the body of your dreams!