Having belly fat is not only unsightly, but it also causes health problems. According to the Mayo Clinic, having too much belly fat increases your risk of heart disease, stroke and cancer. You can lose belly fat quickly, but it will require discipline. The only way to decrease belly fat is to reduce the amount of calories that you consume and to get more exercise. However, choosing certain foods can help speed the loss of belly fat. Temporarily reducing your carbohydrate intake can help you lose belly fat quickly.
Step 1
Eliminate junk food and refined carbohydrates from your diet. Temporarily stop eating foods such as breads, pasta, chips and sweets. According to the Mayo Clinic, your diet should consist of protein sources like chicken, beef, fish and eggs, along with plenty of fruits and vegetables. You may also include some low-fat dairy products, like cheese and yogurt. After you have lost most of your belly fat, gradually add in a serving or two of whole grains, like steel-cut oatmeal or brown rice. Keep track of your calories for a few days before beginning your diet. This will give you an understanding of how much you are eating. Then, eliminate 250 calories each day to create a calorie deficit. This will help your body burn more calories than you are consuming, resulting in weight loss.
Step 2
Get cardiovascular exercise. Cardio helps you to burn fat and calories. The American Heart Association recommends 30 minutes a day on most days of the week. Choose any activity that you enjoy so that you will meet your daily goal. If you have a treadmill, elliptical or exercise bike, you can watch TV or listen to music while you exercise at home. If you belong to a gym, you can use its equipment or try a cardio class like group cycling or kickboxing. If you have no gym or equipment, don sneakers and head outside. Walking and jogging are both great forms of cardio exercise that will help you burn fat.
Step 3
Perform toning exercises at least three days each week. Several toning exercises can help train your core muscles. The core is made up of your abdominals, lower back and hips. Work each muscle during your toning workouts. Examples of exercises include the plank, sit-ups, crunches, supermans--prone back extension--and bridging. Do three sets of eight to 12 repetitions of each exercise.
To do sit-ups, begin lying on the ground with your knees bent and your feet flat on the floor. With your arms folded across your chest, slowly begin to lift your shoulder blades off of the ground. Curl up until you are in a seated position, slowly lower back to the ground and repeat.
To do bridging, lie on the ground with your knees bent and feet flat on the floor. Pressing your weight into your heels, slowly lift your hips off the ground. Hold the position for one count, then lower yourself back to the ground.
Tips and Warnings
- Add more cardio for quicker loss of belly fat.
- Consult with a physician before beginning any diet or exercise plan. If you feel dizzy or faint during exercise, discontinue the activity and contact your doctor.
Things You'll Need
- Sneakers
- Exercise mat
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