Losing belly fat requires proper diet and exercise. Although some workout routines and diets might be effective, they can also be expensive and unsafe. Take an approach that is not only free, but also completely natural. Turn this into a lifestyle instead of a quick fix.
Step 1
Reduce your intake of calories. Utilize smaller bowls, plates and silverware with your meals. This will give you the satisfaction of eating a whole meal, but you will be consuming less food. Place excess portions in containers and store them in the refrigerator for future meals.
Step 2
Eat healthy foods. Don't eat high fat and caloric foods such as cake, cookies, candy bars, chips, hamburgers, French fries and doughnuts. These foods cause excess weight gain. Eat nutrient dense foods such as fruits, vegetables, lean meats, whole grains and beans.
Step 3
Eat small, frequent meals throughout the day. Start first thing in the morning and continue to eat every two to three hours for the rest of the day. Create meals that are balanced with protein and complex carbohydrates. Have a bowl of whole grain cereal with low-fat milk and berries for breakfast. This meal is high in fiber and it will keep you feeling full for several hours. Prepare a similar balanced meal in the evening like a baked chicken breast with steamed broccoli and quinoa.
Step 4
Drink water all day to keep your body hydrated and reduce your caloric intake. Reduce or give up sugary beverages and anything else that has high calories such as soda, sweetened tea, dessert coffees, lemonade and alcohol. Drink water, it'll save money and calories. The Institute of Medicine recommends that women drink approximately 2.7 liters of water a day and men approximately 3.7 liters.
Step 5
Walk briskly to burn fat in your belly. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio. Aim for this amount four to five days a week. Mix in running as you get more acclimated through the weeks. Cardio promotes weight loss throughout the entire body.
Step 6
Build muscle throughout your body with weight lifting. By increasing your muscle mass, you will also increase your resting metabolic rate and burn more calories throughout the day. Do exercises such as decline, traditional and incline push-ups, chair dips, back extensions, squats and lunges. These are also free and you can do them from the comfort of your home. Work out two the three days a week.
Step 7
Perform abdominal exercises twice a week to tone and tighten your midsection. Do reverse crunches, leg raises, bicycle kicks, sit-ups and crunches to target your whole stomach area. Aim for 15 to 20 repetitions and three to four sets of each exercise.
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