Excess belly fat is more than just unsightly; it is also a serious health concern. The Mayo Clinic says that belly fat can lead to several serious health concerns, including heart disease, stroke and type-2 diabetes. Belly fat is also referred to as visceral fat, and it can be reduced through various diet and exercise techniques. Getting rid of belly fat doesn’t require any special equipment, so you can start losing your belly today.
Cardio Exercise
Cardio exercise burns calories and helps to boost metabolism. The great thing about cardio workouts is that just about anyone can partake in this type of physical activity no matter what their fitness level. Some good examples of cardio workouts include walking, jogging, running, swimming, biking, rollerblading, kayaking and other similar activities. The abdominal area is typically one of the fattest parts of the body, especially in men, so that is the first area of the body where fat is burned from when exercising. Cardio exercise has an even greater effect on people who continue exercising after the belly fat is gone, according to the U.S. Department of Health and Human Services, or HHS. Their research has shown that a consistent cardio regimen is effective at keeping weight from ever returning, but those who do not continue to exercise usually gain the weight back.
Abdominal Workouts
Increasing the strength and muscle tone of your abdominal muscles, including your obliques, can help to lessen the appearance of fat. Additionally, a consistent abdominal workout regimen can help burn fat by burning calories during each workout and by building up muscle tissue, which burns calories more efficiently than fatty tissue. The most basic exercise for working out the abs is the crunch. You can also try leg lifts or various ab workouts, using an exercise ball, such as a rolling plank position. While ab workouts are not the miracle cure for getting rid of belly fat, they can certainly help slim up your waistline when used in conjunction with a low-calorie diet and consistent cardio exercise.
High-Intensity Interval Training
This type of training is slightly more advanced than the other belly fat burning tips, but it is also one of the most effective. High intensity interval training, or HIIT, doesn’t require any special equipment, although a treadmill and good pair of running shoes are helpful. HIIT works by using short rest and work intervals to increase your metabolism higher than most any other exercise can. A sample HIIT workout would include a 5- to 10-minute brisk walk or light jog to warm up. Next, you begin the HIIT by jogging for one minute followed immediately by a one-minute sprint. Repeat this rest and work cycle for 5 to 10 times with no stopping in between each interval. End the workout with a 5- to 10-minute cool down. A study published by Len Kravitz, Ph.D., of the University of New Mexico proved that HIIT helps to oxidize, or burn, fat very efficiently. HIIT can also be completed using a walk/jog cycle, biking, rollerblading, swimming or most other aerobic activities.
Diet
Changing your dietary habits will help you lose your belly fat faster than exercise will. The first step is to cut out all of the high-calorie, sugary drinks and foods from your diet. Try eating and drinking low-calorie alternatives to help lower your daily caloric intake. Eat plenty of vegetables, fruits, whole grains, low-fat dairy and some lean meats and eggs. Eating too many empty calories, such as those found in soda and sugary foods, will only lead to additional weight gain in the abdominal area. If you can cut out 500 calories a day from your current diet, you are cutting the equivalent of 1 lb. of body fat per week.
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