The belly is often the first place people gain weight, and it is one of the hardest places to lose excess weight. The human body is programmed to store excess fat in the abdominal area in case of emergency--i.e., cold, stress or starvation. Any calories that are not used as energy are stored in this manner and lead to weight gain. Keeping the weight off around your midsection requires long-term lifestyle changes, such as eating a nutritious diet, exercising regularly and reducing stress in your life.
Step 1
Eat a healthy diet of fresh fruits and vegetables, whole grains, lean meats in moderation and fresh fish. Limit your intake of dairy products, including milk, cheese and yogurt. Avoid sweets and sugary drinks like soda and sweetened tea or coffee.
Step 2
Control portion size at every meal. Do not consume more than your body needs for energy. Stop eating when you feel full, and wait at least 10 minutes before choosing to have a second portion if you are still hungry. Your body needs time to process what you have eaten, and often feelings of satiety are delayed by 10 or 15 minutes after eating.
Step 3
Engage in regular cardiovascular exercise, such as walking, running, swimming, biking or dancing, which elevates the heart rate and causes the body to burn off excess energy, calories and fat. Try to get at least 30 minutes of cardiovascular exercise every day or a minimum of five days per week.
Step 4
Strength train consistently a few days a week to build muscle, which will help to burn more calories while you are at rest. The more muscle you have, the better your metabolism and the less likely your body will be to hold on to fat around the belly. There are many kinds of strength training, including yoga, a daily regimen of body weight exercises like push-ups and pull-ups, or weight training at a gym. If you have never engaged in a strength training program before, consult an expert, such as a personal trainer or a yoga instructor. Try to take a yoga class or lift weights at the gym at least three days per week.
Step 5
Reduce your stress level. Stress is a major contributing factor to belly fat, because it alerts the body to an emergency, which the body is programmed to protect itself against by storing fat. Reduce stress in your life by taking time out for yourself each day to read, meditate, practice yoga, listen to music, talk a walk or a hot bath, or anything else that helps you relax. Consult a professional such as a therapist or counselor if you feel you need help lowering your stress level.
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