A spare tire around your middle does more than damage your self-confidence -- it also puts your health at risk. Men with belly fat face higher risks for such ailments as heart disease, stroke, type 2 diabetes and high cholesterol. The connection between heart problems and belly fat extends to women as well. Combining a healthy, nutritious diet with a regular fitness routine can help you lose the extra weight and get a flat tummy.
Step 1
Burn more calories than you consume on a daily basis. When you take in more calories than you expend, your body has no choice but to store the excess energy as fat in certain areas of your body, including your belly, butt and thighs. Set a goal to move more and consume fewer calories to burn overall body fat.
Step 2
Increase your protein and fiber intake. This provides your body with the energy you need to exercise and build muscle. It also helps you feel full, which prevents overeating. Consume at least 25 g of fiber a day, recommends "Shape" magazine. Fiber helps your digestive system work better for less bloat. Eating a diet that includes almonds, whole wheat products, eggs, beans, lean meats, fruits and vegetables can help trim away excess ab fat.
Step 3
Combine cardiovascular activity with strength training to help whittle your middle, as well as the rest of your body. While strength training helps tone flabby abs, cardio burns the excess fat covering your muscles. Together, cardio and strength training act as a one-two punch for flatter abs. Lift weights, use resistance bands and add a daily jog to your routine.
Step 4
Perform exercises that focus on your stomach. Your abdominal muscles include your lower abs, upper abs and obliques. Targeting each area with a variety of strength training exercises can help you see a real difference in your tummy. For example, "Fitness" magazine recommends The Hundred, which is a Pilates move. Lie on a mat with your arms by your sides. Lift your legs off the mat. Press your lower back to the mat and raise your head and shoulders off the floor. Hold your arms straight as you pulse them up and down 100 times.
Member Comments