Belly fat can be very annoying because it is unsightly and hard to lose. Not only is it unsightly, but it can be bad for your health. The Mayo Clinic suggests those who carry excess weight around their bellies are at a higher risk for cancer, stroke, heart disease and diabetes. Adding exercise to your program will speed the rate of your weight loss. The American Heart Association recommends 30 minutes of activity on most days of the week. Consult your physician before starting any diet and exercise program.
Diet Basics
The basis of most belly fat diets include adding healthy fats to your diet. Healthy fats include olives and olive oil, nuts and nut butters, avocados and dark chocolate. Have one of these with each meal. Eat four or five small meals each day. Each should be about 400 calories. They should all include a healthy fat, whole grains, protein, and vegetables and/or fruits.
Carbohydrates
There have been many claims that eliminating carbohydrates will help you reduce your belly fat. However, your body needs carbohydrates to thrive. Control what carbohydrates you take in, and this will affect your weight loss. On a belly fat diet, choose only whole grain, nutritious carbohydrates from brown rice, whole wheat products, vegetables and sweet potatoes. Avoid refined carbohydrates such as cakes, cookies, sodas and white flour products.
Limit Alcohol
The Mayo Clinic suggests that you limit your alcoholic intake to two drinks per day. Drinking excess amounts of alcohol can cause you to consume too many calories, and those calories store as fat in your belly. Try red wine or light beer over options such as sugary mixed cocktails such as pina-coladas or cosmopolitans.
Track Your Progress
Purchase a small notebook to record your progress. Write down your meals, the time you ate, how you felt, and any exercise you perform each day. Once a week, weigh yourself and record your progress. Measure your waist each week to see the inches going off your belly. This helps you stay accountable and motivates you to continue once you see progress.
Exercise
Add exercise to your current routine. This will help your body burn excess fat and calories. It can also help to improve your muscle tone. While strength training is important, it alone cannot drastically reduce any amount of belly fat. Instead, spend three or four days each week on cardio exercise, such as walking, jogging, bicycling and dancing. Spend two days each week strength training to develop lean muscle tissue.
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