Belly fat is the most dangerous type of extra weight a person can carry around. Belly fat puts a person at risk of some serious diseases including diabetes, heart disease, gallbladder disorders, metabolic syndrome and certain types of cancer, according to MayoClinic.com. If you want to lose belly fat in 12 weeks, you should set a modest and healthy weight-loss goal of 1 to 2 lbs. per week. Although fasts and fad diets may help you lose belly fat fast, you are likely to regain the weight once you have stopped following the plan.
Step 1
Cut 500 calories from your diet each day. Since it takes 3,500 calories to lose 1 lb. of fat, this can help you reach your weight loss goal of 1 to 2 lbs. per week. To keep track of your calories, spend a couple of days writing down everything you eat and the calories found in each food item. Review the totals recorded in the food journal and aim to reduce your calorie intake by 500.
Step 2
Replace refined grains with whole grains. Whole grains take longer to digest and keep you fuller longer. The American Dietetic Association recommends five, 1-oz. servings of whole grains daily.
Step 3
Eat low-fat and low-calorie foods. Eat mostly fruits, vegetables, lean proteins, whole grains and fat-free dairy products. Avoid foods high in calories, saturated fat and trans fat. Examples include fatty cuts of beef, pork, fried meals, fast food, soda, fruit juice, cookies, candy and cakes.
Step 4
Set aside time to exercise. Spend at least 45 minutes participating in cardio exercise three days a week. According to "Fitness" magazine, interval training can help you burn belly fat quickly. An example of an interval training routine would be to run for two minutes and walk for one minute. Repeat for up to an hour.
Step 5
Tone the abs. Although abdominal exercises do not spot burn fat, they will build core muscle. Muscle burns more calories than fat and can aid in weight loss. To do a pelvic tilt to work the abs, start flat on your back with the knees bent. Contract the abs while lifting the pelvis. As your back pushes into the floor and hold the move for five seconds. Do at total of 10 reps.
Step 6
Stick with the healthy habits after 12 weeks. To avoid gaining back the weight, keep exercising and making healthy food choices even after you lose the belly fat.
Things You'll Need
- Food journal
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