Belly fat is the most difficult type of fat to shed. Getting rid of this type of fat, however, is important to your health. It increases your risk for diabetes, cancer and heart disease. If you have a little bit of fat on the belly to lose, selecting intense aerobic activity and using targeted strength-training movements will assist in flattening your stomach.
Step 1
Schedule aerobic exercise sessions. Without aerobic sessions, you won't be able to see the muscle definition from strength training. Select high-impact activities to burn the most calories. For example, water aerobics burns 292 calories an hour for a 160-lb. person. However, high-impact aerobics boosts calorie burning to 511 calories an hour for the same person, according to MayoClinic.com.
Step 2
Eat belly fat-friendly foods. Some foods may shed belly fat quicker. Almonds are a food high in magnesium, which plays a role in building muscle tissue and keeping blood sugar levels in check. Omega-3 rich foods, such as flaxseed and salmon, are other options.
Step 3
Tighten the stomach with abdominal hallowing. Get down on an exercise mat on all fours. Allow your abdominal muscles to relax. Take a deep breath and draw muscles towards the ceiling. Hold the contraction for 10 seconds and bring back to the starting position. Repeat this movement up to 10 times.
Step 4
Use the abdominal hold to flatten the stomach. Sit on the edge of a firm chair, with your hands on the edge pointing away from the body. Feet are flat on the floor. Slowly lift your feet up to four inches off the floor and hold for up to 10 seconds. Release to the starting position and repeat this movement for up to 60 seconds.
Tips and Warnings
- For midsection weight loss, work out 30 minutes, most days of the week. This will help you burn more calories each day and accomplish your goals.
- Talk with your doctor before starting a new weight-loss plan to shed belly fat. She will help you make healthy changes and meet your weight-loss goals.
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