If you are overweight, you are likely carrying excess weight in your belly area. There is a common misconception that to lose belly fat, you need to do a thousand crunches. The truth is, it takes a combination of cardiovascular exercise, healthy eating and exercises that target the abdominal area. To increase the speed in which you lose your belly weight, you will need to increase your exercise and decrease your calorie intake.
Step 1
Eat healthy. Incorporate healthy foods into your diet, such as fruits, vegetables and whole grains. Choose leaner proteins such as chicken breast, fish, beans, seeds and nuts. Use low-fat or fat-free dairy products. Eating healthier foods helps fuel your body, while cutting unnecessary calories from your diet.
Step 2
Cut calories. The average person needs to eliminate 3,500 calories by taking in fewer calories and/or through exercise each week to lose one pound. Eat fewer processed foods, such as chips, crackers, baked desserts and fast food. These foods contain high amounts of fat and calories and often make you feel tired and short on energy. Avoid liquid calories by cutting out fruit drinks, juices and soda.
Step 3
Perform cardiovascular exercise. Good examples of cardio include cycling, running and swimming. Make small changes in your daily life to burn extra calories and increase your heart rate, such as parking farther away from destinations or walking your dog an extra block. Anything that increases your heart rate is considered cardiovascular exercise. When exercise becomes boring, find fun ways to burn calories, such as jumping on a trampoline, using a Hula-Hoop or dancing to your favorite song. The more calories you burn, the faster the belly weight will come off.
Step 4
Do tailbone lifts. Lie on an exercise mat facing up. Stretch your arms straight over your head. Cross your legs and extend them in the air. Breathe out while lifting your tailbone. Lower your legs slowly. Return to starting position. Repeat for 30 repetitions.
Step 5
Perform tummy curls. Lie on an exercise mat facing up. Bend your knees to almost a 90-degree angle with the floor. Your feet should be raised just a bit higher than your knees. Breathe out while lifting your buttocks and rolling back to your shoulders. Breathe in and roll to your tailbone. Stop before your buttocks touche the mat. Repeat for 20 repetitions.
Step 6
Do belly rolls. Sit on an exercise mat with your legs bent. Your feet should be flat on the floor with your arms extended in front of you. Breathe out and roll back. Stop when your lower back touches the floor. Breathe in and roll back to your starting position. Repeat for 15 repetitions. Breathe out and roll back until your shoulder blades are touching the mat. Breathe in, rolling back to your starting position. Repeat for 15 repetitions.
Things You'll Need
- Exercise mat
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