With weight problems so common in our society, losing weight fast is high on many people's wish lists. Belly fat can be especially frustrating for cosmetic as well as health reasons. Midsection fat is particularly detrimental to your health, raising your risk for cancer, heart disease, hypertension, and type 2 diabetes, according to MayoClinic.com. However, the same lifestyle changes that decrease fat in other areas of your body also target belly fat. And while moderately-paced weight loss is most healthy and sustainable, key steps can help you lose fat as quickly as you can while remaining healthy and fit.
Step 1
Exercise. Engage in cardiovascular exercise on a regular basis. The American College of Sports Medicine recommends 60 to 90 minutes of exercise, three or more times a week for optimal weight loss. To melt belly fat fast, daily exercise may be even better, states MayoClinic.com. Regular cardio exercise, such as running, bicycling, skating, brisk walking, stair-climbing and dancing, will reduce fat all over your body including your abdomen.
Step 2
Perform strength training exercises 2 to 3 times per week. Strength training builds muscle, which burns more calories than fat and thus raises your overall metabolism, helping you lose weight more quickly. Use weight machines, hand-held free weights, resistance bands or even your own body weight for resistance to perform exercises such as squats, crunches, lunges, biceps curls, shoulder raises, and push-ups. Include stomach-toning exercises, such as sit-ups and bicycle crunches, to help flatten your midsection by firming the muscles in your abdomen.
Step 3
Stop eating or decrease your consumption of low-nutrient foods that are high in sugar, saturated fat and calories. By cutting down on or cutting out things like candy, soda, chips, cookies, doughnuts, cake, fried foods and sugary drinks, you will slash significant calories from your daily diet, helping you lose body and belly fat fast.
Step 4
Eat more fruits and vegetables, lean proteins, whole grains and low-fat dairy products. These foods contain important nutrients for a healthy, balanced diet, and are good replacements for the unhealthy snacks and treats you are trying to avoid.
Step 5
Eat less by reducing your portion sizes. To lose weight, you need to ingest fewer calories than you burn during daily activities. Decreasing the size of your meals and snacks can help cut calories. Try eating one cup of cereal for breakfast instead of one and a half, or having an open-faced sandwich for lunch instead of one made with two slices of bread. Order a small latte rather than a large at your favorite coffee shop, or eat one low-fat string cheese for a snack rather than unlimited cheese and crackers. Serve meals on smaller dinnerware to trick your eye into thinking you are eating larger amounts than you actually are.
Tips and Warnings
- If you don't own weights or have access to weight machines, you can use items around your house as weights for strength-training workouts. Laundry detergent jugs, paint cans, soup cans and full water bottles can all be used for resistance when performing many weight-lifting exercises.
- Always consult your physician before you begin any new diet or exercise program.
Things You'll Need
- Athletic shoes and clothing
- Cardio exercise equipment or outdoor exercise space
- Weight machines, hand-held free weights or resistance bands
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