When you have a large amount of fat around the mid-section you're at a higher risk of medical disorder than if you carry your extra fat in other parts of the body. To determine your risk of health problems, place a tape measure around your waist just above the hips. If your waist measures more than 35 inches for women and 40 inches for men, this ups your chances of diabetes, heart disease, metabolic syndrome and certain types of cancer. Talk to your doctor about a diet and exercise plan to help you get a flat belly as quickly as possible.
Step 1
Reduce the fat and calories from your diet. Eating better foods and smaller portion sizes burns fat anywhere in the body, including the belly area. Fitness Magazine recommends a diet of mostly veggies, fruits, fish, whole grains and reduced fat dairy products.
Step 2
Eat every three to four hours. To keep your metabolism going and burn more fat, eat smaller portions throughout the day instead of three larger meals.
Step 3
Perform intervals. Interval training is when you increase the intensity of your workouts for short periods of time to burn more fat. For instance, jog for 30 minutes daily. During the 30 minute jog, run for three five minute intervals.
Step 4
Train with weights three times a week. Fitness Magazine suggests weight training since this type of exercise burns fat for hours after the workout. Lift dumbbells and barbells in weights you're comfortable with. Resistance exercise machines such as hamstring curls and chest presses are beneficial as well.
Step 5
Perform ab work to build muscle and flatten the belly. Exercises suggested by the Mayo Clinic include pelvic lifts and pelvic tilts. Lie flat on your back with bent knees for pelvic tilts. Push your back into the floor while contracting the abs. Bend the pelvis and hold the position for 10 seconds. Start pelvic lifts flat on your back with your knees to the chest. Lift the butt slightly off the floor and stay in the position for 10 seconds. Repeat each exercise 10 times.
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