Wanting to shed belly fat quickly can improve your health by lowering your risk for diseases like diabetes, high blood pressure, heart disease and high cholesterol. Even a goal of a 5 to 10 percent reduction in weight can improve your health and give you a reasonable goal to shoot for, according to the American Obesity Association. You can use their Goal Weight Calculator to figure out what your goal weight should be. Once you hit your goal, you can then set a new goal if your belly bulge isn't gone.
Exercise and diet are the ways to get the weight off your waist. Moderate physical activity, strength training and decreasing your calories are what you need to do.
Step 1
Exercise for 30 minutes a day 5 days a week. Make sure that you're building up a good sweat and working hard the entire time. Go for a jog, hit the trails, hop on a bike or swim laps. It doesn't matter what you do as long as you're working at a moderate intensity.
Step 2
Include a couple of days of circuit training in your routine. Combine strength training and cardio so you maintain your muscle mass and elevate your heart rate. Personal trainer Kristy Wright says in a "Circuit Training Benefits" article that "Circuit training is primarily designed for men or women who want to tone up, lose weight and get in shape. Instead of having separate workout days or sessions, you do it all in one session at least two to three times per week for at least 30 minutes." Do back-to-back exercises for strength training and cardio like squat followed by running in place and push ups followed by jumping rope for 1 to 2 minutes each. Include abdominal exercises in your circuit, but know that ab training alone will not reduce your waistline.
Step 3
Keep track of your calories by writing everything down in a notebook and adding it up at the end of the day or by using an online food diary such as MyFoodDiary.com. Just enter in what foods you ate and how much, and it will add up your calories for you. Seeing the reality of what you're eating and how much may make you aware of certain eating habits you can change. Knowing that you will be keeping track of everything may also help you say no to junk food and other items that you don't need.
Step 4
Start eating less if you have discovered that you are eating too much. A reduction of as little as 250 calories a day can help you lose half a pound every week. Cut even more if you have the calories to spare to lose weight faster.
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