Losing belly fat requires losing overall body fat, since spot reduction (reduction in just one area) is not possible, according to the American Council on Exercise. To lose 1 lb. of body fat, you need to burn 3,500 calories. If you drop your daily caloric intake by 500 calories, you can lose 1 lb. in one week. Add 30 minutes of fat-burning cardiovascular exercises to your daily routine and you can burn up to 600 more calories a day, for a total of 2 to 3 lbs. of fat loss a week, and 11 lbs. in five to six weeks. Doing core strength-training exercises will help tone your stomach muscles for a tighter appearance as you lose the fat. Consult a doctor before beginning any diet or exercise program.
Foods to Eat
Step 1
Eat fresh vegetables in place of salty snacks to cut down on calories. Substitute nutrient-rich, low-calorie vegetables such as carrots, broccoli, cauliflower, celery, tomatoes and snap peas for chips, crackers, pretzels, salted nut mixes and french fries.
Step 2
Eat unsweetened steel-cut oatmeal for breakfast. Opt for 1/2 cup to 1 cup of steel-cut oatmeal for a high-fiber, high-energy meal to jump-start your day. Add sliced fruit if you prefer a sweeter breakfast.
Step 3
Eat fish two to three times a week, which will add muscle-building lean protein and essential fatty acids to help keep your metabolism revved, notes "The Eat Clean Diet" author Tosca Reno. The American Heart Association suggests choosing fish that are high in omega-3 fatty acids such as salmon, lake trout and albacore tuna for heart-healthy benefits.
Step 4
Drink water instead of sugary juices and sodas. Opt for 9 cups of water per day if you are female and 13 cups of water if you are male for optimum hydration, according to MayoClinic.com. Carry a refillable water bottle with your daily, drinking water throughout your day. Add fresh lime, orange, lemon, grapefruit, ginger or cucumber to your water for flavor.
Core Specific Circuit Training
Step 1
Set up six to eight abdominal specific exercise stations that flow easily into each other. Upper-abs crunch, oblique crunch, v-sit crunch, bicycle, side plank to front plank is a simple sequence to follow that flows easily.
Step 2
Warm-up with a five-minute walk or march. Move your body at a moderate pace to warm your core muscles before beginning your circuit stations.
Step 3
Start the exercise at your first station. Perform two to three minutes of this exercise without any breaks. Quickly move from this station into your second station. Continue this pattern until you finish every station for a total of 20 to 30 minutes of core sculpting cardiovascular exercise.
Step 4
Cool down with a five-minute walk or march at a moderate pace and follow with a stretch that lengthens your abdominal muscles, such as the cobra pose.
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