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No magical pill or special diet will target stomach fat. The only way to eliminate stomach fat is through proper diet and exercises that work the abdominal muscles. Strength training in combination with aerobic exercises that get the body moving and the heart pumping will burn fat and define muscles, creating a lean, muscular body. This combination will help get rid of an extensive stomach.
You've heard of the No-Carb diet and the Low-Carb diet. But reducing bad carbs (refined grains such as white rice, white flour and pastas) and increasing good carbs, such as fruits, vegetables and whole grains, will help reduce that waistline. Not all breads and pastas are off limits; chose whole wheat and other whole grains such as brown rice -- in moderation. The body uses carbohydrates as fuel. That's why runners "carb load" before a marathon. Too many carbs, and the body stores the excess as fat. Hydration is also important. Skip fruity, sugary drinks. Sugar is a carbohydrate. Carry a reusable water bottle with you and refill throughout the day.
Get up and get moving. Aerobic activity intense enough for you to reach your target heart rate for at least 30 minutes will help you achieve a slimmer figure. The Mayo Clinic provides an online calculator for finding your target heart rate (see Resources). As reported by Harvard University in December 2006, research out of the University of Pennsylvania found that participants lost more weight when combining weights and aerobic exercise. Using an exercise program that incorporates high- and low-intensity aerobic moves, flexibility training and strength training using hand weights will help burn fat, increase muscle mass and reduce stomach size.
In a 2009 WebMD article, Daniel J. DeNoon cites the research of Carol A. Shively of Wake Forest University. Shively's team studied the effects of America's high fat diet and stress on monkeys. They found that the stressed monkeys, the ones at the bottom of the pack, had more visceral fat surrounding their organs. Visceral fat, as described in the 2006 Harvard University report, develops around the abdominal organs and can lead to Type 2 diabetes and heart disease. Reducing stress can have positive effects on blood pressure and weight.
Get the Right Amount of Sleep
Researchers reporting in the journal "Sleep" say that too much or too little sleep can affect stomach fat. They studied more than a thousand Hispanic and black adults, ages 18 to 81, and discovered that, in participants under 40, body mass index increased with less than five or more than eight hours of sleep per night. Your body mass index is calculated based on your height, weight and age to determine if you are overweight or normal weight. While sleep is important for the body, too much or too little can increase stomach fat, especially the visceral type.