If you start out on a course to lose weight, you'll lose belly fat, too. Belly fat is more dangerous than other types of belly fat. It increases your risk for heart disease, diabetes and other medical conditions, according to MayoClinic.com. Since you can't reduce fat in just one area of your body, you'll have to embark on a full-body fat reduction campaign that includes exercise, muscle strengthening and healthy eating.
Step 1
Start building muscle all over your body. Lift weight or perform strength training exercises two times per week, recommends the American College of Sports Medicine (ACSM). Increased muscle mass helps you burn the calories necessary to get rid of belly fat.
Step 2
Work your abdominal muscles as part of your strength-training routine. Do exercises like sit ups and Pilates, but know that you won't be able to see these new muscles until you burn off the fat that lies on top of them through cardiovascular exercise.
Step 3
Start a cardiovascular exercise program to burn off excess fat. Pick an activity or combination of activities you enjoy, like running, walking, swimming, cycling or aerobics. Exercise for at least 2 1/2 hours per week, or 30 minutes per day, five days per week, as per the American College of Sports Medicine (ACSM) guidelines.
Step 4
Calculate how much you should eat per day using the American Cancer Society Calorie Counter. Reduce this amount by 250 calories per day to lose 8 oz. per week. If you also burn 250 calories per day through exercise, you'll lose 1 lb. pound per week.
Step 5
Choose foods that further your weight loss goals, like fruits, vegetables and whole grains. Add in lean meats or get your protein from low-fat vegetarian sources life legumes and tofu. Pick fat-free or low-fat milk, yogurt and cheese over full-fat dairy. Eat fewer calories from saturated fat, trans fat, sugar and processed foods.
Tips and Warnings
- Measure your belly once per week and combine this information with your weight and how your clothes fit to gauge your progress. As you build muscle, you might gain weight, but this is temporary and due to the fact that muscle weighs more than fat.
- See your doctor for a physical or evaluation to make sure you're healthy enough for a diet and exercise program. She can also test you for some of the medical conditions associated with belly fat.
References
- Helpguide.org: Healthy Eating
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- American Cancer Society: Calorie Counter
- American Heart Association: Quick-Weight-Loss or Fad Diets
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
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