You can lose belly fat safely and quickly without leaving your home. You don't have to purchase a gym membership or any fancy equipment — but you will need to practice willpower and discipline. Modify your diet to promote fat loss, and exercise at home or around your neighborhood. Consult with your doctor before beginning any diet or exercise program.
Diet and Exercise
Step 1
You must concentrate on your diet if you want to lose belly fat. Eliminate foods like breads, pasta, and sweets. These foods slow the process of fat loss around the abdomen. Focus on eating protein, like eggs, lean meat and fish. Eat four to six servings of fruits and vegetables each day, and snack on nuts. Instead of eating three large meals daily, eat five or six small meals, including a serving of protein at each meal.
Step 2
Another important step in losing belly fat is getting cardiovascular exercise. Find a form of exercise you enjoy, so you will stick to your routine. Walking and jogging are great forms of exercise, along with cycling, aerobics and swimming. The American Heart Association recommends at least 30 minutes of cardio per day, most days of the week. Cardio exercise helps you burn fat, and the more you do, the more quickly you will lose belly fat. If you don't like to exercise outdoors, consider fitness videos as an inexpensive alternative.
Step 3
You will also need to train your core muscles, to help the abdominals become flat and toned. Try a fitness video, or do some exercise on a mat whenever you have time. Work on your core three days each week. The muscles of the core include the abdominals, lower back, and hips. Some exercises you can do include the plank, supermans, and crunches.
Tips and Warnings
- Eliminate sugars from your diet to increase the rate of fat loss around the stomach.
- If you feel light-headed or dizzy during exercise, stop immediately and consult your physician.
Things You'll Need
- Exercise mat
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