Although most fat is near the surface of the skin, belly fat lies deeper within the abdominal cavity. It surrounds the organs and increases a person’s likelihood of developing serious medical conditions, such as stroke, heart disease, metabolic syndrome (pre-diabetes), diabetes and gallbladder disorders. To determine if you have too much belly fat, measure around the waist just above the hips. Waist measurements over 40 inches for men and 35 inches for women indicate an increased risk of medical complications, according to the Mayo Clinic.
Step 1
Reduce calorie intake by at least 500 daily. It takes 3,500 calories to burn one pound of fat. Help get rid of belly fat by eating 500 fewer calories on a daily basis. To calculate how many calories you take in on a daily basis, keep a food journal. Reduce calories by eating smaller portions and choosing lower-calorie foods, suggests the Mayo Clinic.
Step 2
Limit saturated fat in your diet. Replace foods high in saturated fat with polyunsaturated fat to reduce belly fat. Instead of fried food, fast food and fatty cuts of meat, eat nuts, olives and fish.
Step 3
Spend at least 30 minutes per day participating in moderate aerobic activity. You need to exercise to burn fat anywhere on the body, including the belly. Some examples of moderate physical activities include jogging, cycling, basketball and swimming.
Step 4
Add weight training to your exercise routine. The UAB Medicine website suggests that you spend a minimum of two to three times a week performing strength training moves. Each session should be at least 20 to 30 minutes long. Resistance training machines, such as pull-up bars and leg presses, can be used.
Tips and Warnings
- Performing sit-ups and other abdominal exercises does not make you spot-burn belly fat. However, abdominal workouts do build muscle in the area to give your stomach a flatter appearance.
Things You'll Need
- Journal
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