Contrary to what you may have heard, you cannot choose where on your body to lose weight. To lose weight around your belly, you have to decrease your overall body weight. Unfortunately, the stomach is often the first place people put weight on, and it's the hardest place to take weight off. A consistent program of diet, exercise and lifestyle changes is the only proven way to lose belly fat and keep it off.
Step 1
Change your diet. The way you eat is one of the biggest factors in your excess belly fat. To lose the excess fat, eat a diet of whole foods like fresh fruits and vegetables, whole grains, legumes and a limited amount of lean meats, poultry and fish. Avoid processed or refined foods, sugar, sweeteners, oils and butter. Limit your intake of dairy, like milk, yogurt and cheese, which can be high in fat and sugar.
Step 2
Decrease your daily calorie intake. To lose weight, you must take in fewer calories than your expend during exercise and daily activities. Cut out a sweet indulgence or find low-calorie substitutes for your favorite foods. For example, almond butter is a healthier substitute for peanut butter.
Step 3
Exercise consistently. You must exercise to lose weight. Engage in cardiovascular exercise at least four days a week and some sort of strength training at least two days a week. Prioritize exercise and make it a part of your daily life.
Step 4
Train at a higher level of intensity. If you've been walking on the treadmill for 30 minutes at a moderate pace but you're not losing the excess belly fat, it's probably because you're not exercising at a high enough intensity. Pick up the pace and you will increase your metabolic rate in the long and short term, which will lead to greater, more permanent weight-loss results.
Step 5
Avoid stress. Your body is physiologically programmed to store excess fat around the belly in times of emergency. Stress is considered an emergency situation, and if you lead a high-stress lifestyle, you will likely have more belly fat. figure out ways to reduce your responsibilities and take more time out for yourself to exercise, meditate, be creative, take long walks or do whatever else makes you feel peaceful. If you have financial stress or personal problems, resolve those problems so that they don't play a part in your excess belly fat.
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