How To Deal With The Problem Of Belly Fat

To lose fat in your belly area, focus on steps that will allow you to lose overall body fat, and then tone your stomach with strength training. It's not possible to lose body fat only in a specific area. Losing overall body fat requires that you burn more calories by exercising and increasing your resting metabolism and cutting back on calories.

Step 1

Monitor and limit the number of calories that you consume per day. Decreasing the number of calories that you eat is much easier than burning calories off with exercise. Stay away from high-fat, high-calorie foods, as they will adversely affect your weight loss goals, canceling out the calories you burn during your workouts. Instead, consume primarily vegetables, fruits and other foods high in fiber, and drink water rather than high-calorie drinks.

Step 2

Do 60 minutes of cardiovascular exercise four to six days per week. This may seem like a lot, but the American Council on Exercise suggests this volume to see significant weight loss. If you're unable to complete 60 minutes of exercise, whether because you currently lack the endurance or don't have an entire free hour, it's okay to break up the exercise into multiple, shorter bouts.

Step 3

Do abdominal strength-training exercises three days per week. Although strength training won't decrease the fat located at your belly, it will help to tone the area. As you lose body fat, you will see muscle definition in your stomach. Complete the regular crunch, straight-leg crunch and bicycle crunch, which, according to the American Council on Exercise, are three of the best exercises to target the main abdominal muscle.

Tips and Warnings

Increase the number of calories you burn during your workouts by choosing the most effective cardiovascular activities. MayoClinic.com states that jogging and rollerblading are two of the most effective in burning calories per unit of exercise time. Increase the intensity of whatever activity you choose to burn more calories. For example, if you're riding the elliptical machine, increase the resistance on the pedals.
Do not take diet pills or other supplements in an attempt to lose body fat more quickly. They are not approved by the FDA and are potentially dangerous.