While belly fat may be frustrating to look at, it also leads to health problems. Excess belly fat increases your chance of developing heart disease, type 2 diabetes, stroke and kidney problems. To get rid of belly fat, you need to focus on reducing body fat as a whole. With a little discipline, healthy changes to your diet, and exercise, you'll be on your way to banishing belly fat for good.
Step 1
Reduce your caloric intake. The Centers for Disease Control and Prevention suggest reducing your daily intake by 500 to 1,000 calories to lose one to two pounds each week. Keep a food journal to track your meals and replace high-calorie meals with healthier options.
Step 2
Replace sugary or high-calorie drinks with water. Aim to drink eight to ten glass of water during the day, more if you exercise for one hour or more. Water keeps your muscles hydrated and flushes toxins from your body. Keep a glass of water nearby at all times and drink throughout the day.
Step 3
Fill your meals with healthy options, such as fresh produce, legumes, whole grains and lean protein. Get rid of processed or junk foods and fill your kitchen with healthy snack options, including apple and orange slices, low-fat cheese, and nuts. Eat a healthy breakfast and small, frequent meals throughout the day to maintain a healthy metabolism. Avoid skipping meals, which often causes overeating at your next meal.
Step 4
Perform aerobic activity 30 to 60 minutes of aerobic exercise each day. If you are new to exercise, start slowly and gradually work up to 30 minutes or more of aerobic activity. Choose a variety of exercises you enjoy to avoid becoming bored or unmotivated. Bike, jog or try a group fitness class at your local health club to improve cardiovascular endurance and muscle strength.
Step 5
Add weight-training to your workout regimen. Focus on your entire body, not just your abdominal muscles. According to Cedric Bryan, Ph.D., Chief Science Officer for the American Council on Exercise, as you build muscle mass, you burn more calories. Use resistance machines, free weights or medicine ball to perform a variety of upper and lower body exercises. Perform weight-training exercises on nonconsecutive days, two to three times a week, to give your muscles a chance to rest and recover.
Step 6
Make sleep a priority. According to researchers at the University of Chicago Medical Center, lack of sleep leads to an increase in appetite, caused by an alteration of the hormones responsible for regulating hunger. Skimping on sleep also makes exercise more difficult, effects energy levels and causes mood swings. Aim for at least seven hours of shut eye a night.
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