If you've been battling the bulge for a while now, then you know how hard it can be to bust belly fat. Even if you've lost weight in other areas of your body, stubborn belly fat often sticks around long after. This has to do with a number of factors, including hormones and your body's reaction to stress. It also has to do with diet, exercise and making lifestyle changes that will put an end to the war around your waistline.
Reduce Belly Fat Through Diet
Step 1
Overhaul your diet. Switch to whole foods like fruits and vegetables, whole grains and lean meats, poultry and fish. Stay away from processed or refined foods that pack a lot of calories, but not a lot of nutrition.
Step 2
Go easy on the meat and grains. A little lean meat is okay once or even twice a week, and whole grains in small portions are a nice addition, but only in moderation.
Step 3
Go heavy on the fruits and vegetables. The bulk of your meals should consist of fresh fruits and vegetables.
Step 4
Step away from the sugar. Sugar and sweeteners of any kind will add extra calories and nothing else. Limit your intake of sugar as much as possible, or cut it out of your diet completely.
Make Your Body and Mind Healthier
Step 1
Exercise consistently at a higher level of intensity. Walking on the treadmill three times a week for 30 minutes is good, but it is not going to burn the rest of that belly fat. Interval training is the best form of high intensity training for weight loss. It involves doing a lot of work in a short period of time, followed by rest, and then more work, for up to 10 rounds.
Step 2
Do ab work. Strengthening your stomach muscles will work with your exercise routine to tone up your mid-section. Try Plank pose and bicycle crunches.
Step 3
Stop stressing. Your body is programmed to respond to emergencies, such as physical threat or famine, by packing on pounds around the midsection. To reduce stress in your life, exercise, meditate, take hot baths, listen to soothing music, take a walk with a friend or seek professional help.
Tips and Warnings
- Visit your doctor. Belly fat that's really stubborn could be a symptom of a hormonal imbalance or a thyroid problem. If you think a health issue may be the cause of your belly bulge, make an appointment to see your doctor.
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