Toning your belly fat is important not only for your looks, but for your health. Belly fat can be linked to serious health problems like cancer, diabetes, heart disease and dementia. There are many programs and trainers out there that promise they can tone your belly fat with little work, but you can do it yourself without spending the money. The key is to exercise, eat breakfast, sleep and cut out bad habits.
Step 1
Eat breakfast. Having breakfast is one of the most important things you can do to tone your belly fat because when you eat breakfast, you jump start your metabolism and burn more calories throughout the day. Meals Matter says people who eat breakfast are more likely to stick to a healthy diet for the rest of the day than those who do not eat breakfast. Eat a breakfast filled with protein like eggs, cheese and yogurt.
Step 2
Get your rest. If your body is sleep deprived, you become sluggish and tired during the day. This slows down your metabolism and makes it harder for you to muster the energy to work out and tone your belly fat. The National Sleep Foundation says you should get at least seven hours of sleep every night.
Step 3
Exercise. There are simple ways you can fit exercise into your day without disrupting your routine. Park you car farther away from your office than you usually do, walk over your lunch hour, and take the stairs. The Mayo Clinic says you should get at least two and a half hours of strenuous exercise every day, but exercise an hour a day if you want to tone your belly fat faster.
The Mayo Clinic also recommends pelvic lifts to tone your belly fat. Lie on the floor on your back, bend your knees up and tighten your abs. Lift your butt off the floor as high as you can, aiming your knees to the sky. Hold for 5 to 10 seconds and repeat 10 to 20 times.
Another exercise is the pelvic tilt. Lie on your back with your knees bent and tighten your ab muscles and bend your pelvic bone up slightly. Hold that position for 5 to 10 seconds and repeat 10 to 20 times.
Step 4
Stop drinking alcohol. Alcohol provides no nutritional value and can add hundreds of calories to your diet. One beer has about one hundred calories, so you can quickly ruin your diet for the day in just a few hours of drinking. The next time you are at a party, drink a glass of juice or soda instead.
Step 5
Drink at least a total of 64 oz. of water every day. Your body has a hard time telling the difference between huger and thirst sometimes, so if your body is dehydrated, you could be eating when you don't need to. The extra calories only make it harder to tone your belly fat. Dr. Brenda Davy of Virginia Tech says people who drank two glasses of water approximately a half hour before they ate a meal lost more weight over time than people who didn't drink water before they ate.
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