Fitness Magazine says that individuals with a higher percentage of belly fat have a heightened risk of dementia, heart disease, cancer and hypertension. Unlike other types of fat, belly fat is deep within the abdomen and secretes chemicals that can prove toxic to the body. A quick way to get rid of belly fat is to decide on a healthier eating plan and exercise routine and stick to it.
Step 1
Eat a breakfast high in protein. Fitness Magazine recommends a high-protein breakfast to give you energy and keep you full longer when trying to lose belly fat. Some meal examples include an egg-white omelet and slice of low-fat cheese with whole-grain toast.
Step 2
Cut 500 calories or more from your normal intake. Write down each food item that you eat along with the calorie count for each item. Cutting 500 calories from your diet along with exercise helps you achieve a weight loss of 1 to 2 lbs. per week. Choose nutritious and low-calorie foods such as vegetables, fruits, low-fat dairy and lean proteins to reduce caloric intake.
Step 3
Find time for more cardio exercise. The American Council on Exercise recommends 60 minutes of moderate to vigorous cardio exercise most days of the week to get rid of belly fat. Exercise examples are jogging, running, swimming, cycling, tennis and basketball.
Step 4
Include weights in your routine. Two to three days of the week, perform exercises that use resistance. This increases the rate that your body burns calories and helps you lose the belly fat quicker. Use resistance exercise machines, such as abdominal rowers, leg presses and pull-up bars.
Tips and Warnings
- If you can't do 60 minutes of cardio continuously, break the cardio into smaller intervals throughout the day.
- Do not lift weights on consecutive days. Give your muscles a day to recover between workout sessions.
Things You'll Need
- Food diary
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