A surgical procedure called liposuction is the only way you can lose weight from a particular part of your body, such as your belly, according to "Spot Reduction and Wellness," a newsletter published in April 2000 by the University of Dayton in Dayton, Ohio. Performing abdominal exercises will tone the muscles of your belly and accentuate your fat loss, but they will not effectively help you lose belly fat unless you combine them with a healthy diet and exercise program.
Eat Wisely
Step 1
Eat at least three low-fat meals and one low-fat snack each day. Skipping meals can cause you to eat too much at the next meal, according to FamilyDoctor.org.
Step 2
Replace one high-fat, high-calorie food each day with a low-fat, low-calorie food. If you replace one slice of thick-crust pepperoni pizza from most chain pizzerias with 1 2/3 cups of grapes, you can eliminate 201 calories from your daily intake, according to the Mayo Clinic.
Step 3
Plan your meals. Before dining, decide exactly what, when and how much you will eat. Preparing packages containing only one serving of food will help you realize when you take a second serving and will help prevent overeating.
Step 4
Focus on your food while you eat. Distractions such as watching TV, talking on the phone or working can cause you to eat more than you had planned. If your mind is occupied with a variety of things while you eat, it may fail to register feelings of satisfaction when you become full, according to Brigham and Women's Hospital in Boston.
Step 5
Eat more whole grains and protein. These foods keep you feeling fuller longer and reduce the number of snacks you want to eat, according to Sheri Bark, a registered dietitian at UCLA Arthur Ashe Student Health and Wellness Center.
Burn Calories
Step 1
Find ways to move more throughout the day. If you take the stairs, do your own housework or park farther away from your destination, you increase the number of calories you burn.
Step 2
Perform at least 30 minutes of moderately intense exercise or 20 minutes of vigorously intense exercises at least five days a week, as recommended by the American College of Sports Medicine. Keeping your abdominals engaged during aerobic exercise will help tone your abdominal muscles and accentuate your belly fat loss.
Step 3
Perform eight to 10 strength training exercises at least twice a week. The American College of Sports Medicine recommends doing between eight and 12 repetitions of each exercise. Performing exercises such as crunches, reverse crunches and the bicycle maneuver will best tone your abdominal muscles, according to the article, "New Study Puts the Crunch on Ineffective Ab Exercises", published in the May/June 2001 issue of ACE FitnessMatters Magazine.
Tips and Warnings
- Maintain a healthy pattern of weight loss by aiming to lose no more than 1 to 2 pounds a week. Accomplish this by creating a calorie deficit of 500 calories each day through diet and exercise, as recommended by FamilyDoctor.org. Make your commitment to losing belly fat a lifestyle change, not simply a temporary diet.
- Consult your health care provider before starting any diet or exercise regimen.
References
- University Of Dayton: Spot Reduction and Weight Loss
- Family Doctor: What It Takes To Lose Weight
- Mayo Clinic: Counting Calories - Getting Back To Weight-Loss Basics
- Brigham And Women's Hospital: Mastering The Mindful Meal
- Ucla Arthur Ashe Student Health and Wellness Center: Eating Strategies For Permanent Weight Loss
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