While eliminating belly fat may lead to a fit figure, it also decreases your risk for serious health problems such as heart or kidney disease, various cancers, stroke and diabetes. Losing weight fast is appealing, but rarely provides long-term results. The Centers for Disease Control and Prevention (CDC) suggests developing healthy habits that lead to gradual weight loss to banish fat for good. Focus on losing body fat as a whole, rather than trying to spot-reduce belly fat. Make healthy diet modifications and establish an exercise program to begin losing belly fat in a safe and effective manner.
Step 1
Focus on losing 1 to 2 lbs. a week. According to the CDC, 3,500 calories equals one pound. Losing weight requires burning more calories than you take in. To lose 1 to 2 lbs. a week, decrease your caloric intake by 500 to 1,000 calories a day. Monitor your intake by keeping a food journal, then make healthy adjustments to your diet.
Step 2
Change your diet. Eliminate unhealthy foods and replace them with healthy options, such as lean protein, whole grains and fresh produce. Keep your home free of processed, junk food to help avoid temptation. Opt for a banana, a glass of low-fat milk or a handful of nuts when you get hungry between meals. Eat several times throughout the day to keep a healthy metabolism going.
Step 3
Get enough sleep. According to a 2004 study by the University of Chicago Medical Center, being overtired leads to an increased appetite and craving for unhealthy food due to an alteration of hormones that regulate hunger. Being overtired also makes exercising more difficult and depletes the energy you need to function properly. Try to sleep for a minimum of seven hours a night.
Step 4
Schedule a time for aerobic activity. According to the American College of Sport Medicine, making exercise part of your daily schedule increases the likelihood that you'll stick to it. Perform 30 to 60 minutes of activity to effectively burn body fat and calories. Mix up your routine with swimming, jogging, biking or fitness classes to ensure you stay motivated. Up the intensity and length of your workout as your endurance improves.
Step 5
Incorporate a weight-training element in your exercise routine. Work all your major muscle groups by performing various exercises, such as squats, overhead press, push-ups, bicep curls, lunges and tricep dips. You burn more fat and calories as you increase muscle mass, according to the American Council of Exercise. Perform weight-training exercises at least twice a week.
Tips and Warnings
- Stay away from fad diets and diet pills, which may cause dangerous side effects and often fail to provide lasting effects. Discuss exercise limitations or modifications with your physician prior to beginning an exercise regimen.
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