If you want to make belly fat disappear, you have to be willing to make sacrifices. Not only do you have to reconstruct your diet, but you also have to become more active.You probably heard by now that spot reduction is not possible. This means you have to treat your body as a whole to lose fat in one location.
Step 1
Eat healthier foods and consume fewer calories. Give up high-sodium snack mixes, sugar-laden cereals, chocolate milk and candy bars. Stock up on nuts, seeds, fruits, vegetables, lean meats, whole grains and low-fat dairy products. Eat nothing but these foods, and reduce your caloric intake by 500 calories to promote weight loss. Eat five or six small meals a day instead of two or three big meals. This will keep your metabolism elevated while stabilizing your appetite.
Step 2
Replace high-calorie beverages with water. Stop drinking soda, sweetened tea, processed juices, beer and wine. All forms of calories lead to weight gain, no matter if they are in liquid or solid form. Hydrate your body and keep your calories under control by drinking water. Add lemon or cucumber slices to enhance the flavor if you like.
Step 3
Perform cardiovascular exercise. Fast-paced walking, running, jumping rope and stair stepping can all be done at home. It you own no equipment, stick with walking or running. According to the American College of Sports Medicine, you need to do 60 to 90 minutes of cardio three or four days a week in order to lose weight.
Step 4
Perform body weight exercises that cause you to contract your abs and breathe heavy. Do exercises like burpees, mountain climbers, squat jumps, leaping lunges, extended leg push-ups and dips. These exercises will build muscle, burn calories and help tone your stomach all at the same time. By building muscle, you will increase your resting metabolic rate. Do these exercises twice a week.
Step 5
Tone your entire abdominal area with specific exercises. Target your lower abs, upper abs and obliques with body weight exercises like alternating leg lifts, reverse crunches, side crunches, Russian twists, bicycle kicks and v-ups. Perform 15 to 20 reps, three to four sets, and work out three days a week on alternating days.
Step 6
Exercise while you watch T.V. at night. Sit on the floor and do yoga poses like planks and boat poses. Invest in a Pilates DVD as well, and mix in these workouts one to two times a week.
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