How To Quickly Lose Belly Fat With Diet & Exercise

Fitness experts say that losing fat at only one part of the body requires you to lower fat all over your body. You will see the fastest results by lowering your daily calorie intake and exercising. Visible results within four to six weeks are possible by following a routine that includes at least five days of vigorous aerobic exercise each week and muscle-building exercises on three days a week to activate your metabolism.

Step 1

Eat a diet that gives you 60 percent of calories from complex carbohydrates, 20 percent of calories from fat, and 20 percent from protein. Lower your total calorie intake by 20 percent of your maintenance needs. Your maintenance needs are the amount of calories you have to eat to neither lose nor gain weight. That means if you have to eat 2,000 calories each day to stay the same weight, you have to reduce that number to 1,600. Reducing your daily calories further could lead your body to go into starvation and you would stop losing weight.

Step 2

Activate fat loss by building lean muscle mass. On three days a week, work out with weights to activate muscle growth. As your body loses weight, it utilizes energy from fat and muscles. Weightlifting offsets this and leads to a higher amount of fat loss. Lift weights that are heavy enough to challenge you to near failure when you lift them for two sets at eight repetitions each. Increase your muscle recovery by eating within the first two hours after your workout. Your snack should provide you with a 1/2g of carbohydrates for each pound of your body weight and have protein in it for muscle building.

Step 3

Burn calories and reduce your belly fat with cardiovascular exercise. On five days a week, go for vigorous exercise. Work out on cardiovascular exercise machines or join a class. Many gyms offer classes for different skill and fitness levels. The benefit of joining a class is that it keeps you active for a period of time, typically 50 minutes to one hour without a break. Use cardiovascular machines with a high-intensity interval training for 20 minutes. After a two-minute warm up, switch up high and moderate intensity in a 1:2 ratio for 15 minutes, followed by a three-minute cool down.

Tips and Warnings

Eat six small meals every day. If you missed a day of exercise, simply pick it back up where you left off.
Consult a physician before starting an exercise program.