A combination of a healthy diet, cardiovascular exercise and strength training is the key to losing stubborn belly fat. Excessive belly fat can be dangerous and lead to health problems such as heart disease, diabetes and high blood pressure. Though losing the fat won't be quick and easy, it will be possible with some determination and will power.
Diet
Changing your diet is one of the first and most important steps in shedding excess belly fat. According to the Mayo Clinic, removing saturated fats from your diet and replacing them with polyunsaturated fats can help trim inches off your belly. Moreover, the Mayo Clinic recommends limiting your intake of white bread and increasing daily servings of fruits and vegetables. A study conducted by Penn State researchers and published in the American Journal of Clinical Nutrition suggests that adding whole grains to your dietary regime can help you lose stubborn belly fat.
Cardiovascular Exercise
Cardiovascular exercises, like jogging, power walking and cycling, are essential in losing stubborn belly fat because crunches and sit-ups are not enough if you have a lot of extra weight around your midsection. Even as little as 30 minutes of cardio a day can make significant changes to your shape. According to the Mayo Clinic, it is best to discuss an exercise routine with your doctor first, especially if you've been sedentary for a while. Start with a mild cardiovascular routine before moving on to more complicated abdominal exercises.
Abdominal Exercises
Some abdominal exercises and strength training to build muscle tone can also help trim stubborn belly fat. Crunches, sit-ups, pelvic lifts and pelvic tilts are effective exercises. A typical crunch involves lying on your back with your knees bent, with your hands behind your head for support, then lifting your shoulders off the ground while holding your abdominal muscles tight. A sit-up is similar to a crunch, but it involves lifting your entire upper body all the way up until you reach your knees then lowering back down. Do about 20 to 30 reps until your muscles warm up and become accustomed to the exercise.
A pelvic tilt is done by lying flat on your back and bending your knees, then bending your pelvis up while holding your abdominal muscles tight. Hold this position for 10 seconds and release. Do about 10 to 20 reps. A pelvic lift is done by lying on your back and bringing your knees to your chest, then using your stomach muscles to lift your buttocks off the floor. Your knees should be aimed to the ceiling. Hold this position for about 5 to 10 seconds and release. Do about 10 to 20 reps.
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