You are not likely to find a magic pill that has the ability to zap away the fat around your middle. Instead, belly fat needs to be targeted through diet and exercise changes. When you get rid of abdominal fat, you not only improve your appearance, but also reduce your risk of serious health conditions, such as diabetes, gallbladder disorders and cardiovascular disease. To rapidly lose the weight, stick to your routine and avoid foods, such as fast food and sweets, which can prevent you from reaching your goals.
Step 1
Eat less. Reduce portion sizes to decrease calorie intake and lose weight. Consuming fewer calories helps you get rid of fat anywhere in the body, including the abdominal region. Aim for a calorie reduction of 500 to 1,000 calories per day to drop the weight at a good pace.
Step 2
Reduce bloating. If you are retaining water, you might look heavier in the stomach area than you really are. Get rid of the bloat by drinking plenty of water and avoiding gassy foods, such as dairy products, cruciferous vegetables and fast food.
Step 3
Spend 45 minutes most days of the week participating in high-intensity cardio exercise and strength-training moves. Exercise that makes you sweat a lot helps you drop the weight quickly. Cardio moves might include jogging, jumping jacks and high knees. Strength training exercises to add to your routine are lunges, squats and push-ups
Step 4
Use abdominal exercises to tone the stomach muscles. Building lean muscle reduces the appearance of belly fat. An abdominal bridge helps you target the muscles deep within the stomach area. Start off on all fours with your shoulders and back aligned. Push your belly out as you draw in a deep breath. As you exhale, contract your abs toward your spine. Hold the contraction for 10 seconds, then release. Repeat 12 times.
Tips and Warnings
- Remember to speak to your doctor before you attempt a quick way to lose belly fat. It is better to lose weight at a steady rate of 1 to 2 lbs. per week for sustained results.
Member Comments