How to Get Rid of a Stomach Apron & a Fat Flabby Belly

A stomach apron refers to that overhanging belly fat that negatively affects your appearance and health. This fat includes visceral fat, which is the kind of fat that you can't pinch and accumulates between your abdominal organs. This type of fat increases your risk of health conditions, such as stroke, cardiovascular disease, high cholesterol, certain cancers and type-2 diabetes. By getting rid of your flabby belly you can improve your health. However, unless plastic surgery is an option, spot reducing just your belly isn't possible. Get ready to take on a full-body approach so you lose fat from all over, including from your belly.

Step 1 
Make better food choices so you reduce your caloric intake and lose weight. Skip sugary beverages, such as sodas and juices and replace them with water. According to experts at Rush University Medical Center, consuming too much sugar increases belly fat. Satisfy your sweet tooth with fruit, such as berries or apples, and eating vegetable soup or veggies at the beginning of your meal so the higher-calorie foods are left for last when you might already be satiated.

Step 2
Reduce portion sizes so you consume fewer calories and emphasize fruits, veggies, lean protein, low-fat or non-fat dairy and whole grains. Try to replace saturated and trans fats, which are often present in processed foods, with polyunsaturated fats found in plant-based foods and oils.

Step 3
Increase your physical activity to promote caloric burn. Perform at least two hours and 30 minutes of moderate cardio per week, as suggested by the American Heart Association. A person who weighs 200 pounds can burn 300 calories an hour bicycling at a speed of 6 mph; 416 calories walking 3 mph, and 1,230 calories jogging at 7 mph. Also, pace while talking on the phone, walk the dog more often, take the stairs instead of the elevator and park further from your destination so you have to walk. Small changes can have a big impact.

Step 4
Incorporate resistance exercises two to three days a week. Strength training stimulates muscle tissue, which burns more calories to sustain itself compared to fat. The University of Rochester Medical Center suggests starting with one set of about 15 different exercises that target your major muscle groups. You can include squats and lunges for your lower body; dumbbell flyes and presses for your chest; bent-over dumbbell rows for your back; overhead dumbbell presses for your shoulders; triceps dips and biceps curls for your arms and abdominal exercises for your tummy. Once you master proper form and can finish 12 repetitions, increase your weight by 5 percent and add an extra set so you stay challenged.

Step 5
Work your tummy with targeted abdominal exercises. Although these exercises won't reduce belly fat, they do strengthen and tone your midsection and core, and because they stimulate muscle tissue, they also contribute to caloric burn. Some of the best exercises, according to a study sponsored by the American Council on Exercise, include bicycle crunches, crunches on an exercise ball, reverse crunches and knee raises in a captain's chair apparatus.

Step 6
Manage stress in your life, because excess stress is linked to belly fat. According to the University of New Mexico, high levels of stress stimulate the production of the stress hormone cortisol, which increases your appetite for sugary, fatty foods and relocates fat to your abdominal area. Meditate, incorporate deep breathing techniques, or practice yoga or tai chi to keep stress levels low.