Although excess belly fat can be frustrating and unattractive, it also leads to serious health problems, such as type 2 diabetes, heart disease, metabolic syndrome and various cancers. Because spot-reducing body fat is not possible, focus on decreasing your overall body fat percentage. While losing weight quickly may seem appealing, losing 1 to 2 lbs. a week gives you a better chance of keeping it off for good. Discuss exercise modifications or limitations with your physician prior to beginning a workout program.
Step 1
Monitor your caloric intake. To lose 1 lb. a week, you'll need to eliminate 3,500 calories from your diet each week. Reduce your daily caloric intake by 500 calories a day to remove 3,500 calories a week. Keep track of your calories for one or two weeks, then replace problem foods with healthier items.
Step 2
Eliminate unhealthy foods from your diet. Eat a healthy diet of whole grains, low-fat dairy products, lean protein and fresh produce. These foods provide essential nutrients and are high in fiber which helps you stay full longer throughout the day. Replace junk food with better-for-you options, such as fresh or dried fruit, nuts, whole grain cereal or low-fat cheese.
Always eat breakfast and avoid skipping meals. Skipping meals may lead to weight loss at first, but over time it causes irritability, unhealthy habits and overeating at other meals, according to the Family Doctor website.
Step 3
Replace high-calorie beverages, such as sports drinks, soda or energy drinks, with water. According to the Mayo Clinic, water keeps your vital organs hydrated, while ridding your body of toxins. Drink 8 to 10 cups of water a day, more if you exercise for at least one hour or live in a hot or humid area.
Step 4
Move your body. The American College of Sports Medicine recommends engaging in aerobic activity for 30 to 60 minutes on most, if not all, days of the week. Aerobic activity burns calories and overall body fat, which leads to a reduction in belly fat. Make exercise part of your daily schedule to avoid missing out on a workout. Jog, bike, or attend a fitness class at a healthy club to start reaping the benefits of aerobic exercise. Increase the intensity and length of your workout as your endurance and muscle strength improve.
Step 5
Build muscle mass with a strength-training routine. Include strength-training exercises at least twice a week as part of your exercise program. To strengthen all the major muscle groups, perform exercises, such as push-ups, squats, bicep curls, lunges, planks, overhead and chess press, and upright rows. Try a variety of methods, including stability and medicine balls, free weights, and resistance bands and machines.
Step 6
Tone and strengthen your stomach muscles with abdominal exercises, such as planks, regular and reverse crunches, and leg lifts. Strengthening your abdominal muscles and reducing body fat lessens the appearance of belly fat. Perform one to two sets of 10 to 15 repetitions of each exercise, three to four times a week.
Tips and Warnings
- Avoid losing more than 2 lbs. per week, which can lead to loss of lean muscle mass and water weight. Avoid taking weight-loss pills, most don't keep the weight off and may have dangerous side effects. Fad diets may lead to some weight loss, but seldom offer long-term results.
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