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How Do I Decrease the Flab on My Belly?

The 3 Things You Need to Do to Reduce Belly Fat

You've been eating right and exercising for months, and although you've reached your goal weight and feel happy with your thinner frame, your belly is still a little pudgy. How can you get rid of the extra flab surrounding your abs?

Ab exercises, right? Unfortunately, all the crunches in the world won't slim down your middle. They will strengthen the muscles underneath the layer of fat, but until you eliminate that extra layer, your toned ab muscles will remain hidden. You can't spot-reduce fat from certain areas of your body; you have to reduce body fat as a whole. The best way to do that is with cardio.

If the exercise plan you're following isn't doing the trick, then it's time to kick it up a notch. Make sure to choose high-intensity cardio workouts that burn the most calories such as running, swimming, jumping rope, hiking, or high-impact cardio classes (try this 10-minute belly-busting workout). These burn mega calories and help to reduce your overall body fat. Also include speed intervals in your workouts since these are proven to target fat around the midsection.

You can also tackle a softer belly with your diet. Avoid foods containing trans fat such as certain packaged cookies, crackers, margarines, granola bars, and breads. If the list of ingredients says partially hydrogenated oil, then put it back on the shelf. Include foods that contain MUFAs (monounsaturated fat acids) instead, such as avocados, nuts, seeds, and olive oil — just make sure to keep your portions in check. Other foods that fight belly fat or bloat include blueberries, pineapple, protein such as low-fat dairy products, and high-fiber foods such as pears and leafy greens. Try this flat-belly smoothie recipe that includes belly-busting foods all in one delicious drink, and munch on this flat-belly salad.

Stress can be another reason for belly fat, since it triggers the production of cortisol, a stress hormone linked to an increased appetite and more belly fat. Taking measures to reduce the stress in your life through relaxing yoga sequences, meditation, massage, sipping tea in a bubble bath, or these other completely free stress-relievers could be the difference between a flat belly and a flabby one.

Image Source: POPSUGAR Photography / Ericka McConnell
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Danna15445895 Danna15445895 2 years
Great tips here. HIIT is probably one of the best workouts you can do. Also eliminating sugar (and simple carbs which turn into sugar once ingested) in your diet will definitely reduce the belly flab. http://thewellnessjunkie.com
annie21193 annie21193 2 years
Thanks so much for this article! Such helpful tips.
lenak lenak 6 years
I like of the tips you girls wrote!
cg130 cg130 6 years
thanks spacekatgal - that's what I figured, but I thought I'd ask anyways. Sighhh...slowly but surely...
Run2bfree067 Run2bfree067 6 years
I forgot to mention it makes the pounds drop off, like a juice cleanse for your body with imediate next day results, and you can really get some deals on frozen ones, which are plain fresh veggies frozen at the peak of freshness. Fresh is the best, if you can afford it!
Run2bfree067 Run2bfree067 6 years
STEEMED VEGGIES. honestly, fresh or frozen, steam up some peas carrots and cauliflower and keep them stocked in your fridge. To season, spray on 0-cal olive oil spray or pam and a dash of chicken grilling seasonings, most of which are just a variety of dried herbs, all vegan. The veggies are low cal, full of vitamens and fill you up. SERIOUSLY!! 1 bag of frozen $1 cauliflower has a grand total of 125 calories for the whole thing! its delicious, filling, and easy to make. Plus, its the most natural way to feed your body
cg130 cg130 6 years
Can I do the same sort of thing to get rid of flab on thighs? I always read about belly-flab, but I don't really have any...mine's all concentrated on my thighs.
yasdnil yasdnil 6 years
Pilates works wonders.
Spectra Spectra 6 years
I agree with doing the intervals...those can really kick your metabolism into high gear. Also, be sure you're eating enough fiber and getting plenty of H2O...it helps keep your intestines clean and prevents you from getting bloated. Of course, you do have to make sure you are getting enough water with the fiber or it can cause bloating. I'd also recommend doing planks and other total-core strength moves that help draw your obliques in.
Fitness Fitness 6 years
kclulu — too right on the intervals! I can't believe I forgot to mention them.
Zulkey Zulkey 6 years
may I also recommend a dose of sucking it in and not beating yourself up over it too? I think we all assume that people with flat bellies look that way at all times but in reality I think it's a matter of holding it in at times too.
Lovely_1 Lovely_1 6 years
Yay kclulu! Intervals! Try them...apparently they work WONDERS for women...better then running straight for 30 minutes.
vanillabean vanillabean 6 years
I had this same problem most of my life, and only learned in the last few years that it was due to uterine fibroids pushing my belly out. Ask your doc when you go for your regular checkup just in case it's a medical issue. Good luck!
Vsugar Vsugar 6 years
Yeah, I would go more with diet than just more exercise. All of Fit's suggestions are great, but checking to make sure you have enough Omega-3 Fatty Acids in your diet, are keeping stress low, getting enough fiber - these things will all help, surprisingly. I definitely am more "apple" shaped, but when I switched to a vegetarian diet, started eating flax seed oil, raw pumpkin seeds, whole grain everything, I suddenly got a waist - and I'm not any more "skinny" than I was, I just have a waist. Try reading Gillian McKieth's You Are What You Eat.
kclulu kclulu 6 years
I would suggest doing interval training as well and also doing weighted ab exercises and not just using body weight for all of the ab work.
TidalWave TidalWave 6 years
Sometimes problem-areas like that of our body is due to stress. Try thinking about your lifestyle and make changes there if exercise-related changes aren't doing anything!
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