How to Lose Gut Fat Fast

When it comes to gaining abdominal fat, you've got to be proactive, especially as you get older. As your waistline increases, so do your health woes, according to Harvard Medical School. You'll have a higher risk of developing conditions such as cardiovascular disease and type 2 diabetes. Getting older can make it more difficult for you to prevent abdominal fat, as hormonal changes shift fat to your tummy area. Winning the battle of the belly bulge isn't just about sit-ups, however.

Step 1

Perform aerobic exercise at moderate intensity for between 30 and 60 minutes. Exercising at moderate intensity for an entire workout burns fat faster than working out at vigorous intensity, according to "Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform."

Step 2

Do supersets during weight training at least two days a week. Unlike traditional weight training, which involves doing one set of an exercise followed by a brief period of rest, a superset involves doing two sets of strengthening exercises --- for the same muscle group or for different muscles --- back to back and then taking a rest. Focus on all of your major muscle groups, not just your abdominal muscles.

Step 3

Cut the number of calories you consume to a level that takes into consideration your activity level. For instance, although it's OK for a woman to consume as few as 1,500 calories daily or a man to consume 1,800 calories daily on a diet, you may need to consume more if you're also increasing your activity level.

Step 4

Sleep at least six to seven hours each night. A lack of sleep is linked to abdominal weight gain.

Tips and Warnings

Go for a checkup if you have a medical condition or you've been sedentary for a while. Work out at your target heart rate to burn fat and boost fitness more efficiently and quickly. Your target heart rate is 50 to 85 percent of your maximum heart rate, which is roughly 222 minus your age. Eat at least five to six servings of whole grains, 2 cups of fruits and 2-½ cups of vegetables. These foods are packed with fiber, which helps to reduce abdominal fat. Drink more water each day to prevent problems linked to increased fiber intake such as bloating or constipation.
Consult your doctor before taking a supplement to reduce belly fat as some supplements --- even natural ones --- can cause side effects. Always increase exercise intensity or duration gradually to avoid injury, even if you're impatient to lose your gut fat. Keep in mind that as you increase your intensity, your workouts will tend to become shorter because of quicker fatigue. Take two days off each week to give your muscles time to repair.