Abdominal subcutaneous fat, or visible fat under the skin, is a problem for thousands of men and women, particularly as they age. Hormonal changes, genetics and the process of slowing metabolism can affect how much belly fat a person has, but fitness level also has a huge and controllable impact. To burn off extra belly fat, do regular aerobic activities, supplement with core exercises and eat healthy, nutritious and low-calorie foods.
Step 1
Do aerobic exercise for a minimum of 30 minutes on most days of the week. To lose fat faster, exercise for longer periods of time or try more vigorous activities. The Mayo Clinic states that daily exercise is the best way to lose belly fat and is in fact more effective than spot movements such as crunches. To burn the most calories, the clinic recommends intense exercises, including tae kwon do, tennis, basketball, rollerblading, high-impact aerobics and jogging, all of which burn more than 500 calories per hour for a 160 lb. person.
Step 2
Supplement an aerobic exercise routine with regular core activities. Choose exercises that target lower abdominal muscles yet strengthen and tone the entire core, as the Mayo Clinic recommends. Try the quadruped, plank, abdominal bridge, push-ups, sit-ups, traditional crunches and crunch variations such as the circle crunch, reverse crunch and bicycle crunch. Use a fitness ball or medicine ball if necessary to help focus movements and maintain proper technique. Watch core exercise videos or talk with a personal trainer for more detailed routines and instructions, and try to complete at least two 20-minute core exercise sessions per week. In addition to toning abdominal and stomach muscles, the Mayo Clinic says that core movements improve overall stability, balance and posture.
Step 3
Eat a varied diet that mainly consists of fresh, low-calorie foods. Focus on items that have strong nutritional profiles, with many vitamins and minerals and low amounts of fat, sugar, cholesterol and sodium. Choose fresh fruits and vegetables, whole grains and lean proteins, particularly plant-based proteins. Limit processed foods and high-fat dairy and meat products.
Step 4
Track results of a fitness routine through time. Make note of what exercises seem to be working and which parts of the routine may need adjustment. Aim to achieve a waist measurement around the belly button area of under 35 inches if you are a woman and under 40 inches if you are a man, which the Mayo Clinic recommends for optimal health. Record what you eat and when, and try to limit unhealthy options as time goes on and replace them with healthier, lower-calorie alternatives.
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