How to Shed Off Belly Fat

Trying to lose midsection weight can be frustrating if your strategy is ineffective. To lose belly fat you need to decrease your total body fat percentage; it is not possible to spot-reduce fat. Circuit training increases muscle mass and burns fat in the same workout to increase the effectiveness of your training program. Combining circuit training with abdominal workouts and a healthy nutrition plan will help you shed layers of belly fat.

Step 1

Participate in full body circuit training three days per week, which combines strength training and cardiovascular exercise into the same workout, eliminating the need for a separate cardio session. Perform exercises like shoulder presses, seated rows, lat pull-downs, bicep curls, tricep dips, tricep overhead press, dumbbell squats, leg extensions and calf raises for three one-minute sets. Jump rope for 30 seconds after each set to elevate your heart rate to your fat-burning zone. Calculate your fat burning zone by subtracting your age from 220 and multiplying that number by 0.75.

Step 2

Engage in abdominal workouts two days per week on the days you don't lift weights. Perform exercises that stimulate each muscle in the midsection like decline sit-ups, hanging leg raises, reverse crunches, oblique sit-ups and V-ups for four sets of 25 repetitions. Include exercises that improve core strength and stability like plank holds for three sets of 60 seconds.

Step 3

Make healthy changes to your eating habits. Clean out your kitchen and toss out any processed foods like frozen dinners, boxed meals, seasoned foods and deli meats that are packed with sodium, fats and refined sugars. Stick to foods in their natural form like low fat dairy, whole grains, lean meats, skinless poultry, fish, eggs, fruits, healthy fats and vegetables. Consuming natural foods helps keep you feeling satiated for a longer period of time, so you eat less.