Carrying extra belly fat on your body is unsightly and leads to dangerous health issues, including diabetes, various cancers, heart problems and stroke. According to fitness experts at the American Council on Exercise, spot-reducing body fat in one area is not an option, therefore, the only way to shrink belly fat is to focus on reducing overall body fat. To lose weight safely and effectively, your body must use more calories than you take in. Combine regular exercise with dietary modifications to begin shedding pounds and burning body fat.
Step 1
Eat a healthy breakfast. According to MayoClinic.com, people who eat a healthy breakfast on a regular basis often eat healthier throughout the day. Eating breakfast also gives you the fuel you need to start your metabolism after a night of sleep. Choose healthy options, such as oatmeal and berries, a bowl of yogurt and fruit, or a bowl of whole grain cereal with low-fat milk.
Step 2
Eat a variety of healthy foods throughout the day. Include whole grains, fresh produce, legumes, low-fat dairy items and lean protein, in your meals. These foods supply you with energy as well as vital minerals and nutrients. Toss out unhealthy processed foods and replace them with healthy options. Drink plenty of water, at least 64 oz a day. Eliminate empty calories from unhealthy beverages, such as artificial juices, soda and sports drinks.
Step 3
Get enough sleep. Being sleep deprived makes it less likely that you'll exercise and may cause poor food choices. Lack of sleep may alter the hormones regulating your appetite and increase your preference for high-calorie foods, according to researchers at the University of Chicago Medical Center. Try to sleep for at least seven hours each night, adjusting your bedtime, if necessary.
Step 4
Monitor your calories. For a weekly weight loss of 1 to 2 lbs., the Centers for Disease Control and Prevention (CDC) recommends reducing your daily caloric intake by 500 to 1,000 calories. Keep a log of your caloric intake for a week, then replace calorie-filled foods with healthier choices.
Step 5
Get moving. Performing aerobic activity on a regular basis increases the amount of calories you burn, while improving your cardiovascular fitness level, self-esteem and muscle strength. Choose several different activities you enjoy to avoid burnout or boredom. Try riding a bike, jumping rope, a fitness class or an elliptical training machine. Once your strength and endurance improve, increase the intensity of your exercises. Exercise daily for at least 30 to 60 minutes.
Step 6
Make strength-training part of your workout. Strengthen each muscle group using a variety of methods, such as resistance tubing or free weights. Increasing your muscle mass leads to more calories burned throughout your body, according to the American Council on Exercise. Strength-train two or more times a week on nonconsecutive days, giving your muscles adequate time to recover.
References
- University of Chicago Medical Center: Sleep loss Boost Appetite, May Encourage Weight Gain
- CDC: Losing Weight - What Is Healthy Weight Loss?
- Mayo Clinic: Breakfast: Why Is It So Important To Weight Control?
- American Council of Exercise: Successful Weight Control
- American Council on Exercise: Why Is The Concept Of Spot Reduction Considered A Myth?
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