Although excess belly fat can damage your self-esteem, the extra weight around the middle also raises your risk for diabetes and other serious health conditions, including cancer and heart disease, reports the Cleveland Clinic. Avoid the expense and discomfort of weight-loss surgery by making a few lifestyle changes that can help you shed belly fat. Notify your doctor before taking any supplement or home remedy to lose weight, especially if you have existing health conditions.
Step 1
Adopt an aerobic lifestyle. Brisk activity like walking, swimming, jogging or even dancing benefits weight loss --- especially in your abdominal area, which is often one of the first areas of the body to show results, according to MayoClinic.com. Adults should strive for at least 2.5 hours weekly of moderate aerobic activity.
Step 2
Eat healthy. A diet that includes healthy amounts of fruits and vegetables increases your likelihood of losing belly fat, while high-fat fried foods, sugary drinks, refined pasta and white bread can have the opposite effect.
Step 3
Hit the weights. Strength training that includes lifting weights is an effective method for reducing weight around your mid-section. Work with a trainer and use a spotter to avoid being injured by heavy weights.
Step 4
Bite off less. Reducing your portion sizes, especially at dinner and when eating dessert, is an easy way to cut your calorie consumption.
Step 5
Get firm with your abdomen. Exercises like pelvic tilts and lifts that firm your abdominal muscles also increase your likelihood of achieving a flat belly. Accomplish a pelvic tilt by lying on the floor with your knees bent, and then bend your pelvis up as you tighten your abdominal muscles for at least 10 seconds.
Step 6
Avoid alcoholic beverages. Consumption of more than two beers daily raises your chance of gaining weight in the stomach, although other forms of alcohol are also fattening. MayoClinic.com reports that some studies indicate wine poses less of a threat to your waistline when consumed in moderation.
Tips and Warnings
- Notify your doctor before starting any exercise plan to lose weight, especially if you have an existing heart problem or a condition like diabetes. Your doctor can recommend a safe exercise plan that benefits your overall well-being. Determine how much belly fat you may need to lose by measuring your waist size. Men with a waist size greater than 40 inches and women with a waist size greater than 35 inches face a higher risk for heart disease and other serious health conditions.
- Some women seek hormone replacement therapy as a method for minimizing abdominal weight gain after menopause, although MayoClinic.com reports that there's no evidence the therapy reduces your chance of gaining weight. Consult your doctor about the potential benefits and risks of hormone therapy.
Things You'll Need
- Athletic shoes
- Workout clothes
- Gymnasium
Member Comments