Body fat is one of those unfortunate facts of life that millions of people live with. Even for many men and women who exercise every day and eat healthily, excess fat in numerous parts of the body can stick around, causing self consciousness and occasionally health concerns. The number one location where body fat can build up is the stomach. And the stomach, along with the rest of the body's fat can be hard to trim down without some serious attention. To help those who are struggling to remove body and stomach fat, here are three tips to focus in on that unsightly abdomen once and for all:

Short, Fast Exercises

The key to effectively burning body fat as a whole is not to do targeted exercises like crunches. In fact, crunches are almost entirely worthless for this type of fat burning. They only target select muscles in your abdomen, and they're not even the ones you want to target - they are related more closely to your lower back. Instead, you want to focus on Aerobic exercises in small bursts - 4-5 minutes at a time - that will help your body to raise its overall metabolic rate while also burning some excess fat for energy.

Full Body Workouts

In addition to those short bursts of exercise, look for ways to work your entire body instead of single muscle groups. Weight lifting is all fine and good for building specific muscle groups, but when you're trying to burn fat to let those muscles peek through, you need to focus more intently on working your body as a whole. Good exercises for this include things like swimming, jogging, step aerobics, or boxing. These kinds of exercises force multiple muscle groups to work together, raising your heart rate and tapping into your fat reserves.

Proper Diet and Planning

If you're serious about losing weight from your stomach, going out for 30 minutes a week isn't going to cut it. You need to really dive into a good weight loss plan - at least 30 minutes a day - and stick to it. This also means integrating a good diet plan into your life that will allow you to effectively remove the foods that created that belly fat in the first place.

Start by reducing your calorie intake. It is best to only reduce your calories by 500 at first, so that you won't force your body to start hording excess weight. However, you will eventually want to find your target calorie intake. It varies for everybody, but for women it tends to be around 1500-2000 and for me between 2000-2500. In addition to eating less, you should eat smaller meals and focus on the food groups you actually need - such as vegetables and fruits high in fiber. Also, drink large quantities of water to help digest that fiber and replenish your cells.

Fat Burning Foods:

Potatoes: Potatoes can burn fat. This vegetable is the most misunderstood food, and this is because they usually either fry or dip it in to sauce and cream. But, eating baked or boiled potatoes (without butter) can help you in the battle against weight loss.

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Peanut Butter: Rich in healthy fats, peanut butter helps you receive a flat stomach. Research has shown that a diet rich in monounsaturated fatty acids (present in abundance in peanut butter and other nuts), prevents the buildup of weight around the waist, helps you burn more calories and promotes weight loss. Indeed, a recent survey by the "Harvard School of Public Health" showed that ladies, who ate a serving of nuts or a tablespoon of peanut butter one time a week, gained less weight than those who did not show a preference for these foods. A snack with peanut butter (one teaspoon) keeps you full for at least 2 hours, compared to a snack rich in carbohydrates, which cuts your appetite for 30 minutes.

Cheese: Cheese is rich in calcium and helps you burn calories. Of coursework, I am not speaking about cheeses such as cheddar that are loaded with fat, but low fat cheeses. The calcium contained in cheese improves the body's ability to burn calories and fat, while lack of calcium causes the release of the hormone calcitriol, which causes further storage of fat in the body.Moreover, researchers from the University of Tennessee, claim that a diet that contains 300-400 grams of calcium every day can make you lose more weight, compared to a diet that contains the same calories, but is poor in calcium.

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