Belly fat is the hardest type of fat to get rid of because it's the number one place your body wants to store fatty tissue. Your body can be very stubborn about holding on to belly fat; however, it is important to stay healthy and burn off belly fat because it can cause serious health problems. Belly fat can be directly linked to cancer, stroke or heart disease. Thousands of people and products out there claim they can get rid of your belly fat; however, there are some simple things you can do at home to burn off your belly fat. By combining good habits of exercise, diet and sleep, you can melt away your belly fat.
Step 1
Drink lots of water. Hydrating your body is essential if you want to melt away your body fat. If your body isn't hydrated, your liver can't work up to its potential. Your liver is key in losing body fat because it helps your metabolism work faster which will help you burn calories more efficiently. The Mayo Clinic recommends drinking at least eight 8-oz. glasses of water per day.
Step 2
Stop drinking alcohol. Alcohol is full of "empty" calories that pack on the pounds with no nutritional value. Alcohol damages your liver and slows down your metabolism, making it harder for you to melt away your belly fat. Alcohol contains seven calories per gram, almost two times the number of calories in carbs, and is just under the nine calories per gram for fat. Drinking two to three beers per day adds 400 calories to your diet. That's an extra 2,700 calories a week, which is equal to gaining half a pound.
Step 3
Decrease your salt intake. Eating too much salt makes your body retain water and bloats your belly. There is plenty of salt in your food to begin with; you don't need to add any more when you sit down to the dinner table. Take your salt shaker and hide it in your cupboard. Do not add any salt when your food comes at a restaurant. If you need to add something, add pepper to your food instead. The next time you are at the grocery store, buy reduced-sodium foods. The Mayo Clinic recommends eating about 1,500 to 2,400 mg of sodium per day.
Step 4
Get lots of exercise. Increasing your activity level is a great way to melt away your belly fat. The Mayo Clinic recommends daily moderate-intensity exercise as the best way to lose belly fat. Adding a weight-lifting routine will also speed the process of weight loss. The amount and type of exercise you need depends on your current activity level and weight. The Mayo Clinic recommends talking to your doctor before starting a workout routine. The U.S. Department of Health and Human Services recommends adults exercise at least two and a half hours a week at a moderate level, or an hour and 15 minutes at an intense level.
Step 5
Eat right when you get up. Breakfast is the most important meal of the day, because it jump-starts your metabolism. If you wait too long before you eat, your body goes into starvation mode and your metabolism slows down. The sooner you eat, the sooner your metabolism starts working. A good breakfast should be filled with protein. Some healthy suggestions are eggs, bananas, skim milk and toast with a small amount of peanut butter.
Step 6
Get lots of sleep. Sleep is essential to losing belly fat, because when you sleep, you re-energize your body. Dr. Meir H. Kryger with the National Sleep Foundation says if you don't get enough sleep, you can actually gain weight. The National Sleep Foundation recommends at lease seven hours of sleep per night. Dr. Kryger says even a modest amount of sleep deprivation can increase your appetite and alter the behavior of your hormones. Sleep-deprived people experience stronger cravings for carbs and fatty food which makes it nearly impossible for them to lose belly fat.
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