Having excess fat on the body is dangerous, but when it is in the belly, there is even more reason for concern. It is belly fat that raises your risk for developing a life- threatening condition like heart disease, cancer or diabetes. To slim your waistline, you need to make lifestyle changes that involve your diet and exercise levels.
Healthy Eating
When you want to lose belly fat, you have to rearrange your dietary intake. Foods that are high in saturated fat, sodium and sugar all need to be eliminated and replaced with healthier options. Fast food, deep fried foods, commercial baked goods, candy bars, processed meats and frozen dinners are foods that need to go. Instead, eat higher nutrient foods, such as fresh fruits and vegetables, lean meats, low-fat dairy, fish, beans, nuts and whole grains.
Cardio Exercise
When you want to lose weight in your belly, you have to lose it throughout your whole body, because it is difficult to spot reduce in this area. The most efficient way to burn fat is through cardiovascular exercise. Any type of cardio will be sufficient, provided it gets your heart rate elevated. Jogging, cycling, racquetball, rowing, inline skating and brisk walking are examples. Aim for at least 45 minutes of cardio, and do it four to five days a week.
Calorie Reduction
The only way you will be able to lose fat in your belly, or any other location, is through calorie restriction. You need to eat less than you expend. To do this, reduce your daily intake by 500 to 1,000 calories.
Weight Training
Weight training is an important aspect of losing your belly. Whenever you gain muscle, your resting metabolic rate rises, and you burn more calories while sitting still. This can boost your overall weight loss and help thin out your stomach faster.
Perform exercises that target all of your major muscle groups, such as bench presses, shoulder presses, back rows, triceps extensions, biceps curls and step-ups. Aim for 10 to 12 reps in three to four sets, and work out two to three days a week.
Small, Frequent Meals
Eating small meals every two to three hours can help keep your metabolism elevated, give you high energy levels and make your belly feel satisfied. Consume meals that are balanced with fiber-rich complex carbs and protein. A whole wheat wrap with lean chicken breast, lettuce and tomato is a meal example.
Stomach Exercises
Stomach exercises can help create better definition and tighten your muscles while you are losing weight. Perform exercises that target your lower abs, upper abs and obliques instead of just working one area. Leg pull-ins, reverse crunches, side crunches, bicycle kicks and medicine ball crunches are examples. Perform 15 to 20 reps in three to four sets, and work your abs two to three days a week.
Liquid Calorie Reduction
When you reduce your caloric intake, do not overlook the beverages you consume. Calories in beverages can still add up and promote weight gain like food calories. To lose your belly fat, give up the soft drinks, dessert coffees, sweet teas, processed fruit drinks and alcoholic beverages. Stick with water, as it is calorie-free and also keeps you hydrated.
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