Excess belly fat may be an indication of visceral fat, fat deep down that surrounds the organs. Visceral fat contributes to high-blood pressure, diabetes and heart disease, according to the Feb. 25, 2003, USA Today article "Belly Full of Danger" by Nanci Hellmich. To trim your waistline, you need to eat a healthy, well-balanced diet and exercise four to six days a week. Getting abs of steel may take time, but there are some easy ways to help speed up the process for a slimmer waist.
Step 1
Eat a diet rich in monounsaturated fatty acids, which help reduce excess belly fat, according to a study published in the March 2007 "Journal for Diabetes Care". Add one monounsaturated fat in a small amount to every meal to help your body burn belly fat. Nuts, seeds, olives, oils, avocados and dark chocolate are all high in monounsaturated fatty acids. Keep the serving size small: Half an avocado, 10 almonds or nuts or 1 Tbsp of oil are all you need to obtain the benefits.
Step 2
Walk your waistline trim. Cardiovascular exercise such as walking has multiple benefits. It helps burn calories, decreases fat and strengthens your core. Adding 30 to 45 minutes of cardio five to six times a week can help speed up your goal of a slimmer waist. To get the most out of your walks, start with a five minute warm-up, keeping your pace easy, then pick up the pace until you feel your heart rate speed up and you begin to sweat. Allow five to 10 minutes to cool down.
Step 3
Engage your abdominal muscles in every day activities. Doing ab exercises may build definition, but it can take a while to see results. Speed up the process by engaging your abs throughout the day. When sitting at your desk, pull your belly button in toward your back, keep your breathing steady. Do not hold your breath. Doing this repeatedly throughout your work day can add the equivalent of 100 crunches to your day. Try the stop-light, stop-sign stomach routine; when in a car engage your entire core every time you get to a stop sign or stop light as tight as you can. Do not hold you breath. Increase the intensity with each new stop until you get to your destination. This is a great total core routine and can help tone your waistline quickly.
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