Having an excess of belly fat isn't just unattractive. It can put you at a higher risk for developing a variety of health conditions including heart disease, diabetes and stroke, according to MayoClinic.com. There are ways to defeat the fat around your midsection. It will require consistent practice of significant lifestyle changes to see long-lasting results.
Step 1
Drink at least eight glasses of water a day. This will prevent bloating and help you shed stored water, which could be contributing to your large midsection. Drink a glass before each meal to reduce your hunger.
Step 2
Perform cardiovascular exercises on a daily basis for at least 30 minutes. This includes power walking, running, biking or swimming. Increase the duration or intensity of the workout as you become comfortable with one type of exercise to increase the calorie burning power.
Step 3
Perform strength-building workouts to increase your muscle mass. Lift weights or do resistance training exercises such as sit-ups, push-ups and lunges for at least 20 minutes, three times a week.
Step 4
Eat foods high in omega-3 fatty acids to increase the rate at which you lose weight and improve your overall health. Add foods such as flaxseeds and salmon to your diet to get plenty of this healthy fat.
Step 5
Eat breakfast every morning, no matter what. This will give you enough energy to get through the first few hours of the day, but it also will start your metabolism early, meaning you'll burn a greater number of calories throughout the day. Eat a bowl of oatmeal, a piece of fruit or whole grain toast to give your body the fuel it needs to burn belly fat.
Tips and Warnings
- Increased muscle mass will give your metabolism a boost, meaning you burn more calories at a faster rate.
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