While belly fat may be frustrating, it also can be dangerous to your health. Extra fat around your midsection can lead to serious health conditions, including Type 2 diabetes, cardiovascular disease and certain types of cancer. Slimming your waistline involves dietary modification and daily physical activity. The Centers for Disease Control and Prevention suggests shedding pounds gradually, at a rate of 1 to 2 a week, improves your chances of keeping the weight off for good.
Step 1
Keep a daily food journal to monitor your caloric intake. You should look to eliminate 500 to 1,000 calories from your daily intake to shed 1 to 2 pounds per week.
Step 2
Reduce your portion sizes and avoid high calorie foods. Enjoying a sensible diet of high-fiber foods, including vegetables, fruits, legumes and whole grains, and lean protein, such as fish, turkey or chicken, low-fat milk, yogurt and cheese, will help you stay full longer.
Step 3
Rid your home of poor food choices to keep temptation at bay.
Step 4
Increase your water intake. Aim for eight to 10 glasses per day. Water makes up 60 percent of the human body and hydrates your muscles and vital organs. Limit or avoid high-calorie energy drinks, sodas and lattes to eliminate empty calories from your diet.
Step 5
Go for a jog, swim, bike or walk for 30 to 60 minutes each day. According to the American Heart Association, aerobic activity reduces your risk of high cholesterol or blood pressure while improving your cardiovascular fitness. Select activities you enjoy so that you'll stay motivated. Aerobic activity will help you shed pounds, slimming your waistline in the process.
Step 6
Add strength training exercises, such as squats, push-ups, lunges, tricep kickbacks, bicep curls or lateral raises, to your exercise regimen. Start with one to two sets of 10 to 15 repetitions of each exercise, two to three times a week.
Step 7
Tone your midsection with planks, leg lifts, side bends and crunches. Perform two to three sets of 15 repetitions at least twice a week.
Tips and Warnings
- Avoid weight loss pills or fad diets that claim to eliminate belly fat. These often lead to unhealthy habits and seldom provide long-term weight loss. Focus on losing overall body fat, rather than targeting belly fat, since spot-reducing fat is not a possibility.
- Consult with your doctor before starting any diet and fitness plan.
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