Belly fat may be unsightly and frustrating, but it also makes you more susceptible to health risks, such as metabolic syndrome, cardiovascular disease and diabetes. Since spot-reducing body fat isn't possible, focus on lowering your overall body fat percentage. Reducing overall body fat leads to less belly fat. Banish belly fat safely and effectively with a little patience, healthy modifications to your diets and daily exercise. Consult your health care provider to discuss limitations or modifications prior to starting a workout routine.
Step 1
Reduce the amount of calories you take in. To lose 1 to 2 lbs. a week, reduce your caloric intake by 500 to 1,000 calories a day, suggests the the Centers for Disease Control and Prevention. Monitor your caloric intake by tracking your meals for a week, and replace problem foods with healthy options.
Step 2
Drink at least 8 cups of water each day. Replace sugary beverages, such as energy drinks or soda, with a bottle or glass of water. Not only does water flush toxins from your body, it also keeps your muscles hydrated for everyday tasks and exercise. Carry water with you at all times. Flavor your water with a lemon or an orange, if you find it difficult to drink plain water.
Step 3
Consume meals containing high-fiber foods, such as vegetables, whole grains, legumes and fruit. Eat lean proteins and low-fat dairy, such as milk, yogurt or cheese, to obtain necessary minerals, such as iron, zinc and calcium. Eliminate junk and processed foods from your home and refill it with healthy items, such as whole grain cereal or pasta, low-fat string cheese, fresh produce and beans. Jump start your metabolism with a healthy breakfast, then eat small meals frequently throughout the day. Never skip meals, which can cause you to overeat at a later meal, according to the Family Doctor website.
Step 4
Get 30 to 60 minutes of aerobic exercise on most days of the week. Start out slowly, if you are new to exercise, gradually working up to 30 or more minutes of activity. Pick a variety of activities you enjoy doing to stay motivated while working out. Take a walk, ride your bike, try a fitness class, or perform a workout video at home, to build muscle strength and cardiovascular endurance.
Step 5
Include weight-training in your exercise routine. Focus on exercises that strengthen each muscle group, not just those that tone your stomach muscles. When you increase muscle mass, you burn more fat and calories, according to Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. Use a variety of methods, such as free weights, stability balls and resistance bands or machines, to strengthen your upper and lower body. Weight train two to three days a week, allowing your muscles ample time to rest and recover.
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