Many people carry a few extra pounds around the middle. While you may think that this excessive belly bulge presents only a cosmetic problem, it can harm your health. Too much fat around your waistline increases your risk of developing many health problems, including type 2 diabetes, high cholesterol, high blood pressure and heart disease. You can take steps to lose your belly fat to improve both your health and your appearance.
Step 1
Measure your waistline. Remove your clothing and snugly wrap a tape measure around your waistline, just above your hip bone. Avoid holding the tape measure so tightly that it squeezes your skin. Ensure that the tape measure is parallel with the floor, and breathe out as you read your waist measurement.
Step 2
Set a goal. Decide how many inches you want to lose around your waistline, and track your progress. For men, a healthy waist measurement reads less than 40 inches; for women, less than 35 inches.
Step 3
Get moving. You need regular cardiovascular exercise to shed excess fat from your belly--and the rest of your body. To lose weight aim to walk briskly, jog, swim, cycle or perform other moderate to vigorous cardiovascular activities for 60 to 90 minutes at least five days a week. If you have been sedentary, check with your physician before beginning any exercise program. Start slowly and build up your cardio routine gradually.
Step 4
Target your belly. While strength training moves that target your abdominal muscles won't get rid of belly fat, they can tone up your midsection and help flatten your stomach. Set aside time to perform crunches, sit-ups and other core-strengthening exercises a few times a week.
Step 5
Adopt a healthful diet. Change your diet for the better to lose excess belly fat. Focus on eating more fruits, vegetables and whole grains, as you steer clear of saturated fats and refined grains and sugars.
Tips and Warnings
- Weight loss is all about burning more calories than you consume. If you find that you are following the steps and not losing weight, reduce the amount of calories you consume.
- Certain health conditions can limit the amount of exercise you can do, so talk with your doctor to find a safe and effective exercise program that will work for you.
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