Too much excess fat anywhere on your body can cause problems, but it's especially dangerous if you have a lot of belly fat. Excess belly fat increases your risk of heart disease, Type 2 diabetes, sleep apnea, high cholesterol and other health problems, according to MayoClinic.com. You can't spot reduce to lose weight in your belly alone, but a full-body exercise and wellness plan will whittle down your belly fat while also strengthening your heart and circulatory system.
Step 1
Start a physical activity routine. This is the most important component of your plan because not only does exercise help reduce belly fat, but it also helps improve heart disease, cholesterol and diabetes. Start small at 10-minute bursts if you have to and work your way up to 30- or 60-minute sessions. Aim for 150 minutes per week.
Step 2
Lift weights or participate in strength training exercises two days per week. Strength training helps increase belly fat loss, according to MayoClinic.com. The more muscle you build, the more calories you burn and the more fat you'll lose with the same amount of effort.
Step 3
Put healthy, nutritious food in your body. Trade in high-fat, high-calorie, high-sugar foods for high-fiber, nutrient-dense foods. Eat more fruits, vegetables and whole grains. Choose lean cuts of meat and add vegetarian protein sources like legumes and soy. Switch to fat-free dairy products and limit sweets and fast food.
Step 4
Decrease your portion sizes if you're an overeater. American food portions are highly exaggerated, especially at restaurants. Measure foods and read the packaging carefully until you learn proper portions. Make gradual changes instead of throwing your entire way of eating out the window, so the changes will stick.
Step 5
Cut back on your alcohol consumption so you're drinking one drink a day for females and two a day for men. Too much alcohol can result in the classic "beer belly," but it's not just beer that does it.
Tips and Warnings
- Recruit a fitness buddy and keep each other motivated so you can cut your belly fat together. Bribe yourself with other incentives like a vacation or a spa massage when you reach your goal. Start slowly and build endurance over time.
- See your doctor before you start a diet and exercise program, especially if you already have heart disease or diabetes, to make sure you're healthy enough for the changes you want to make.
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