You can lose your belly fat and love handles by making changes in your lifestyle. Although it's impossible to just lose weight in one part of your body, you can lose weight around your middle by watching your diet and eliminating certain foods. In addition, you need to burn calories through cardiovascular exercises and tone your mid-section through core training.
If you've been sedentary for some time, consult with your doctor before beginning a fitness program to be sure it's safe for you to engage in exercise. He can also recommend an appropriate diet and exercise program geared toward your needs.
Diet and Fitness
Step 1
When you want to lose your belly fat and love handles, you need to eliminate junk food like potato chips, cookies and soda. Avoid eating processed foods as well. Even if the product advertises that it's low in calories, it may still be high in fat and artificial sweeteners.
Instead, focus on eating a lot of natural food. Make sure to eat protein with every meal. Good protein sources include chicken, lean beef, fish, eggs, beans and nuts. Additionally, snack on fruits throughout the day and eat at least three servings of vegetables. These foods are rich in nutrients and will help nourish your body while you are trying to lose weight. Eat five to six small meals each day.
Step 2
Cardiovascular exercise is a smart way to burn fat off your midsection. Find any exercise that you truly enjoy. Walking, jogging, dancing and swimming are all forms of cardiovascular exercise. You can also look into taking some group fitness classes at your local health club. Most clubs offer a variety of cardio classes. Some examples include kickboxing, group cycling class and aerobics.
The American Heart Association recommends 30 minutes of exercise a day on most days of the week. In general, finding something that you enjoy doing will help you stick to your program. If you find that you have trouble being accountable, ask a friend to join you. You will be less likely to skip your workout if you plan to meet a friend.
Step 3
Core training will help you develop the muscles underneath your fat and love handles. Your abdominals, hips and lower back make up the muscles of your core. Try to train your core three days each week doing some basic exercises like the plank, Superman and bridging.
To do the plank, lay on your exercise mat face down. Place your palms on the ground directly underneath your shoulders. Then get into push-up position. Hold the position for 30 seconds when you are getting started, and up to one minute as you get stronger. Repeat two more times.
Superman exercises work the lower back. Begin lying on your stomach. Extend your arms in front of you as if you are flying. Gently lift your arms and legs a few inches off the ground, simultaneously. Complete three sets of 8 to 12 repetitions.
To do a bridge, lay on your back with your feet flat on the floor, arms at your sides. Pressing your weight into your heels, lift your buttocks off the ground, hold for one count and return to start. Do three sets of 8 to 12 repetitions.
Tips and Warnings
- Try to exercise six days a week for best results. It is ok to take a day off from exercise, but try to stay on your diet.
- Please consult with your physician before beginning any exercise program.
Things You'll Need
- Sneakers
- Exercise mat
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