Excess fat in the abdominal area, also known as a beer belly, is not only unsightly but also poses serious health concerns. According to Dr. Michael Jensen of the Mayo Clinic, excess belly fat can lead to increased risks of developing heart disease, stroke, type 2 diabetes and some cancers. This fact holds true for both men and women. Jensen states that a waist size of greater than 40 inches increases these risks significantly. Getting rid of this excess fat takes time, but focusing on the things you eat and starting an exercise program will have you on your way.
Step 1
Eliminate sugary foods and drinks from your diet. These items contribute potentially hundreds of empty calories to your diet -- most of which goes straight to your belly in the form of stored fat. Just cutting out your daily 20-oz. bottle of soda can cut 250 calories per day, which is the equivalent of a 1/2 lb. of body fat per week.
Step 2
Cut back on alcohol consumption. Men should consume more than two alcoholic drinks per day, while women should not exceed one drink each day. Your body deals with alcohol calories differently than others, according to ShapeFit.com. Your body processes alcohol calories before carbohydrates, proteins and fats, which causes a slowdown in your body's natural fat-burning process.
Step 3
Eat well-balanced, nutritious meals based on the U.S. Department of Agriculture's Dietary Guidelines for Americans report. You can get a free personalized diet plan based on the USDA recommendations by visiting MyPyramid.gov. The primary foods you need to focus on include vegetables, whole grains, low-fat dairy, meat/beans and fruits.
Step 4
Exercise every day either on a cardio machine -- treadmill, stair stepper, elliptical machine, ski machine -- or walk or jog outside. Do this for a minimum of 30 minutes per day to help boost your metabolism and burn calories. Alternatively, you can do any type of moderately active physical activity for 30 minutes each day, such as walking the dog, playing with your kids, cleaning the house or even shopping at the mall.
Step 5
Lift weights or perform any sort of resistance training at least twice per week. Make sure to include crunches and crunch variation exercises to help target the abdominal muscles. As your muscle mass increases, your body becomes more efficient at burning calories naturally, even while you're at rest.
Tips and Warnings
- Exercise with a friend to help motivate each other. Transition into your new diet and exercise regimen over a period of four to six weeks to help your body properly adjust to the changes. You must create a calorie deficit of 3,500 calories per week to burn 1 lb. of body fat per week. Cut back about 300 calories from your diet each day, and burn 200 calories through exercise to achieve this weight loss goal.
- Do not exceed 60 minutes of cardio or resistance training, because that's when your body can begin to get drained and signs of fatigue will set in. Don't begin a diet or exercise regimen without first talking to your doctor.
Things You'll Need
- Healthy foods
- Cardio machine
- Running shoes
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