Losing stubborn belly fat and getting a flat stomach is a monumental achievement that takes hard work and constant discipline. By pulling this off, you will not only gain self-confidence, but you will also reduce your disease risk. People with an "apple-shape," who carry fat in the abdomen, have a higher risk of heart disease, diabetes and other problems than "pear-shaped" people, who tend to store fat in the hips and thighs according to the University of Washington in St. Louis. To slim down your waistline, make lifestyle changes that revolve around your diet and exercise habits.
Step 1
Pay strict attention to what you eat and make adjustments. Give up any foods that are high in sugar, sodium and saturated fat, such as processed meats, commercial baked goods, deep fried foods and white bread. Fill your cupboards and refrigerator with foods that have a high nutrient content like chicken breasts, lean beef, fish, whole grains, fruits, vegetables, beans, nuts and seeds.
Step 2
Roll out of bed and eat a meal before heading out the door. Eating breakfast will keep you on track to eat healthy all day long, according to MayoClinic.com. It also gives your metabolism a lift and boosts your energy levels. Prepare something quick like a bowl of oat bran cereal with low-fat milk and berries, or take the time to make an omelet with chopped-up vegetables and whole wheat toast.
Step 3
Eat a small, balanced meal every two to three hours for the rest of the day after breakfast. This will keep your tummy feeling satisfied, and it will keep your metabolism elevated. Include a portion of protein and complex carbs with each meal to keep them balanced. A spinach salad with black beans and low-fat vinaigrette dressing is a meal example.
Step 4
Eliminate the alcohol in your diet. Give up all the beverages that contain calories. Drink nothing but water. Not only can water flush the impurities from your system, but it also hydrates your body and contains zero calories.
Step 5
Perform cardiovascular exercise in the form of intervals. Start out with five to 10 minutes at a low intensity to warm your body up, then exercise hard for 30 seconds. Reduce your intensity to moderate for 60 seconds and increase it again. Continue this pattern for 45 to 60 minutes, and finish up with a light five to 10 minute cool-down. Do interval training with any form of cardio, such as running, jumping rope, stair climbing, swimming, elliptical training or inline skating. Work out three days a week on alternating days.
Step 6
Use a stability ball to do weight training exercises. This will cause you to build muscle that has a high metabolic effect on the body, and it will also cause you to contract your abs to remain balanced. Perform exercises like decline push-ups, seated shoulder presses, back extensions, lying triceps extensions, seated curls and wall squats. Aim for 10 to 12 reps, do three or four sets and work out on three non-cardio days a week. Take short rest breaks between sets to keep your heart rate elevated.
Step 7
Tighten your abs while you lose your stubborn belly fat by doing the right exercises. Focus on your entire abdominal area instead of one location to maximize muscle recruitment. Do exercises like hanging knee raises, reverse decline crunches, side bends, twist crunches, toe touch crunches and V-ups. Perform 15 to 20 reps, do three or four sets, and work your abs after your cardio sessions.
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