Losing belly fat takes patience and discipline. Not only do you need focus with your diet, but you also need it with exercise. Your overall goal is to promote weight loss throughout your whole body since spot reduction is not possible. As you lose the weight, you will slim down your stomach.
Cut Calories
When you create a caloric deficit, your body feeds on stored fat for energy and you lose weight. Aim for a daily reduction of 500 to 1,000 calories. This will cause about 1 to 2 lbs. of weight loss a week. Be sure to eat foods that are high in nutrients like whole grains, beans, low-fat dairy, fruits, vegetables and lean meats.
Walk Briskly
When you are trying to lose weight, cardiovascular exercise will boost your progress due to the calories you burn. Walking is a simple type of cardio that you can do any time and at any location. The main thing you need to take into consideration is your time and intensity. Walk at a brisk pace where you are breathing heavy and your heart rate is elevated. To promote weight loss, the American College of Sports Medicine recommends 60 to 90 minutes of cardio, performed five days a week.
Drink Water
When it comes to stomach fat, the main benefit of water is that it contains 0 calories. Substitute water for all beverages you currently drink that contain calories, such as soda, fruit punch, dessert coffees and especially alcohol. As an added benefit, water helps fill you up when you drink it. Have a full glass right before each meal and you will not feel as tempted to overeat.
Lift Weights
Lifting weights requires the use of dumbbells, barbells, weight machines or body weight. Any or all of these tools can help you build muscle, which is important for reducing belly fat. When you build muscle, your resting metabolic rate increases and you burn more calories while at rest. One lb. of added muscle burns an additional 30 to 50 calories a day, according to the University of Michigan Health System. Utilize any type of resistance that you like and target all of your major muscle groups. Perform exercises like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Aim for two or three strength-training sessions a week.
Perform Abdominal Exercises
Abdominal exercises alone will not flatten your belly, but they definitely fit into the game plan. By doing ab exercises while you lose weight, you will tighten up your midsection and give it more definition. Instead of doing a single exercise over and over again, perform several exercises from different positions. This will ensure you maximize your muscle recruitment. Crunches, leg lifts, side bends and side crunches are exercises that target your entire abdominal area.
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