While weight loss typically centers around a desire to trim fat from your thighs and hips, belly fat that often develops as you grow older can also be a concern. Taking steps to restore your belly to a healthy appearance is essential to your well-being, as excess abdominal weight raises your likelihood for some types of cancer. Alert your doctor before considering any diet that promises easy weight loss.
Step 1
Burn away the flab. Carving out time on most days of the week for aerobic activity such as jogging, bicycling or swimming helps you achieve a smaller belly and better overall health. Aim for up to 45 minutes per workout.
Step 2
Embrace a new approach to eating. Small changes in the way you plan and prepare your meals often have a significant effect on the appearance of your belly. Avoid products such as fried foods with trans fats or saturated fats and consume higher amounts of vegetables, fruit and products with whole grains. Scaling back your portion sizes also lowers your calorie intake.
Step 3
Renew your gym membership. Lifting weights and other types of strength training --- including sit-ups, push-ups and exercising on a fitness ball --- firm the muscles in your body and increase your ability to burn calories.
Step 4
Park your buggy at the meat counter. Look for lean cuts of beef, pork, chicken or turkey and carefully trim away visible fat before roasting, baking or broiling. Bacon, sausage, regular hot dogs and most lunch meats sabotage the success of any plan to shed belly fat.
Step 5
Give your belly tough love. While most exercise benefits your body, some activities are designed to sculpt and firm your abdominal area. Try an abdominal hollowing repetition by starting on all fours with your belly hanging down. Breathe in deeply and then exhale. Suck in your navel at the conclusion of your exhalation and pretend you want your navel to reach your spine. Maintain the position for 10 seconds and then relax.
Step 6
Lock the beer cooler. The term "beer belly" exists for a reason. Research indicates consumption of beer and other forms of alcohol have a swelling effect on your stomach, although wine may be less harmful. Cut back to two drinks daily if alcohol can't be avoided.
Tips and Warnings
- Seek your doctor's advice if you feel your weight is unmanageable, since belly fat increases your chance for high blood pressure, diabetes and heart disease, as well as many other conditions. Your doctor can recommend an exercise routine suited to your health condition and may refer you to a nutritionist.
- Although the aging process in both men and women triggers metabolism changes that increase your body fat, women typically suffer a higher level of belly fat than men due to the effects of menopause.
Things You'll Need
- Workout clothing
- Gym membership
References
- Harvard Medical School: Abdominal Fat and What to do about It
- Cleveland Clinic: What's Your Gut Tell You?
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
- MayoClinic.com: Belly Fat Exercises
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
- MayoClinic.com: Belly Fat in Women: How to Keep It Off
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