How Do I Get Rid of Abdominal Fat?

Perhaps the most frequent question I get at the gym is this:  "Which machine is best for getting rid of this fat stomach?"  My answer is invariably the same;

"The food 'machine'.

No machine and no exercise in and of itself will take care of the abdominal fat (or any other fat).  Fat is excess calories in storage.  If you want to get rid of the fat whether leg fat, internal or external abdominal fat or any other fat you have to create a calorie deficit.  Without exception, that means you must burn more calories than you consume.

Theoretically, burning off the excess fat can be done with exercise alone.  In reality, the probability of anyone doing that is near zero. It will simply tale a lot more time exercising than most people have to spend exercising.  You will have to burn off 3500 calories more than you take in to lose 1 lb. a week.  That is about the equivalent of walking 5 miles a day, 7 days a week.  At the average walking speed that means walking and hour and ten minutes to an hour and forty minutes every day.  Secondly, exercise tends to increase appetite.  So, if fat loss/weight management is your goal,  you are unlikely to reach your goal unless you are addressing your nutritional needs along with your exercise.

There a number of ways to determine your nutritional needs:

1. Visit a well qualified personal trainer.

2. Consult with a Registered Dietician.

3. The least expensive route is to go to www.mypyramid.gov  Find the link to My Menu Planner.  Enter the information requested (30-60 minutes a day means an average of 30-60 minute a day. An hour twice a week doesn't do it.)  When you have entered that information you will be brought to a page that asks if you want to lose weight. The answer is Yes.  That will take you to the menu planner page that will already have your calorie needs calculated.  Enter the foods you plan to eat and the graph will calculate your calories as well as let you know if you are maintaining a balanced diet.  Being on a healthy diet doesn't mean giving up good tasting food.  There are hundreds of tasty recipes to be found.

When you have addressed your nutrition begin a good exercise program.  What is the best exercise for weight loss?  The best exercise for weight loss, weight maintenance and health is the one that you will do.  Sure, there are some exercises that burn calories faster than others, but if you don't like them you won't stick with them.  Through combined exercise and proper nutrition, you want to create a 3500 calorie deficit weekly to lose one pound per week.

Important:  As essential as it is to first address proper nutrition, do not neglect exercise.  When you lose weight by calorie reduction alone, as much as 25% of that weight lose will be loss of muscle.  With the muscle loss, you reduce your capacity to burn calories - and yes, that is one of the problems with "dieting".  Include some weight lifting in your routine and you will improve both muscle mass and bone density.

Remember this isn't just about looking good.  It is primarily about healthy living.