The most successful way to burn belly fat is to combine a calorie- and fat-reduced diet with exercise. Losing fat around the belly is only possible by reducing your total body fat percentage. According to Anita Bean, author of "Sports Nutrition," you can lose fat with a diet or with exercise only, but the combination approach shows faster results and is healthier for you because you avoid losing muscle mass if you exercise. Reduce your calories by 15 percent. Go for four cardiovascular exercise sessions each week, alternating with three days of resistance training to keep your lean muscle mass.
Step 1
Assess your daily maintenance calorie needs. Maintenance calories are the amount of calories you need to neither gain nor lose weight. Reduce this number by 15 percent. Eat a diet that provides you with 60 percent of calories from complex carbohydrates, 20 percent from protein and 20 percent from healthy fat sources. Eat three meals with small portion sizes and three snacks spread out over the day.
Step 2
Do cardio exercise to burn fat. Classes in gyms are a great way to keep active for an hour at a time in an encouraging group setting. Use a stationary bike or other cardio exercise machine to perform interval training. Warm up for two minutes on a low setting and at a moderate speed. Increase the resistance and the speed at which you exercise. Work out at a high speed and intensity for 30 seconds and at moderate intensity for 60 seconds. Repeat the interval settings for 15 minutes. Cool down for three minutes.
Step 3
Build lean muscles with resistance training. Your body loses weight by using energy from fat and lean muscles. You can offset this muscle-reducing effect and even increase your metabolism by working out with weights. Strengthen your large muscle groups by performing two sets of eight repetitions on five to six machines on each workout day. Rest at least one day between resistance training sessions to give your muscles enough time to recover.
Tips and Warnings
- Lower the fat in your diet by switching from whole milk to skim milk. Snack on carrot sticks and other vegetables instead of chips or baked goods. Avoid fried foods or dishes that are covered in gravy. Sleep at least seven hours each night. Studies have shown that people who get less sleep lose less body fat from exercising or dieting.
- Consult a physician before starting an exercise program.
References
- "Sports Nutrition"; Anita Bean; 2004
- "The Men's Health Gym Bible"; Michael Mejia and Myatt Murphy; 2007
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