The Best Ways To Lose 10 Pounds Of Stomach Fat

ma standing on scale

Image Credit: Purestock/Purestock/Getty Images Losing stomach fat is a common desire for anyone wishing to improve the physique. While you cannot target stomach fat, you can use a healthy diet, fat-burning aerobic activity and strength training on a daily basis to reduce overall body fat levels. As you lose excess body fat, the weight on your stomach will begin to disappear. Healthy weight loss occurs at a rate of one to two pounds per week, allowing you to burn 10 pounds of stomach fat in as little as five weeks.

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Clean Diet
   
snack of carrot sticks and dip

Image Credit: HandmadePictures/iStock/Getty Images A clean diet is vital to losing 10 pounds of stomach fat. A clean diet incorporates nutrient-dense food that is low in fat, added sugars and sodium. According to the U.S. Department of Health and Human Services, you should eat a variety of fruits, vegetables, low-fat and fat-free dairy products, whole grain and lean protein.

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  To lose up to one pound of fat per week, you will need to lose 3,500 calories from your diet. Eat 500 calories less per day to reach this goal. Try eating fruits and vegetables for snacks, replacing soda and sugary beverages with water and eating smaller meals more often to avoid binge eating during meals.

Aerobic Activity
   
couple running on beach

Image Credit: Maridav/iStock/Getty Images Aerobic activity is the core component of any weight loss program. Through physical activity your body burns calories as energy and will lead to more fat loss in the stomach. Much like diet, if you work to burn at least 500 calories through aerobic exercise each day you can lose up to one pound of fat per week. Select activities that you enjoy and burn a high rate of calories per hour. Exercises such as running, swimming, cycling, racquetball and step aerobics are beneficial aerobic activities.

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Strength Training
   
hands reaching dumbbells

Image Credit: Fuse/Fuse/Getty Images Strength training is essential for sculpting your stomach muscles to achieve a lean midsection, as well as increasing your body’s percentage of muscle mass. When your body has more muscle mass, it is capable of burning calories at a faster rate and will burn more calories after physical activity. Two to three times a week train your arms, legs, shoulders, chest and back. Target your abdominal muscles and lower back three to four times a week for maximum results.

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 The bicycle crunch engages your obliques -- sides -- and the front of your stomach. Lie on your back, lift both legs off the ground, place your hands behind your head, alternate touching your opposite elbow to the opposite knee on each side and repeat for 10 to 15 repetitions.

The hay bailer is another abdominal exercise that engages your entire midsection, along with your lower back. Stand upright, hold a medicine ball or dumbbell with both hands at your right hip, keep your arms straight through the entire exercise, lift the weight upward and across your body, stop when the weight is just above shoulder level, repeat for 10 to 12 repetitions and then complete on the opposite side.

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  references
  
      U.S. Department of Health and Human Services: Finding Your Way to a Healthier You
    
      Shape Fit: How Do I Lose My Stomach and Back Fat?
    
      Shape Fit: Flutter Kick Oblique Crunches
    
      ACE Fitness: Standing Lift
    
      ACE Fitness: Ab Exercises
       




  references
  
      U.S. Department of Health and Human Services: Finding Your Way to a Healthier You
    
      Shape Fit: How Do I Lose My Stomach and Back Fat?
    
      Shape Fit: Flutter Kick Oblique Crunches
    
      ACE Fitness: Standing Lift
    
      ACE Fitness: Ab Exercises
    




ma standing on scale

Image Credit: Purestock/Purestock/Getty Images

Image Credit: Purestock/Purestock/Getty Images

snack of carrot sticks and dip

Image Credit: HandmadePictures/iStock/Getty Images

Image Credit: HandmadePictures/iStock/Getty Images

couple running on beach

Image Credit: Maridav/iStock/Getty Images

Image Credit: Maridav/iStock/Getty Images

hands reaching dumbbells

Image Credit: Fuse/Fuse/Getty Images

Image Credit: Fuse/Fuse/Getty Images

      U.S. Department of Health and Human Services: Finding Your Way to a Healthier You
    
      Shape Fit: How Do I Lose My Stomach and Back Fat?
    
      Shape Fit: Flutter Kick Oblique Crunches
    
      ACE Fitness: Standing Lift
    
      ACE Fitness: Ab Exercises