Belly fat is a harmful type of fat that increases your risk for serious disease, like cancer, diabetes and high blood pressure, according to MayoClinic.com. Getting rid of belly fat requires lifestyle changes. You need to combine a healthy eating plan with regular physical activity and tummy-toning moves.
Nutrition
Losing belly fat requires paying attention to calorie consumption and making dietary changes. Eat a low-calorie diet rich in fruits, vegetables, whole grains, lean sources of protein and low-fat dairy. Also, calculate the amount of calories you need to cut from your diet daily for belly-fat loss. A pound of fat is equivalent to 3,500 calories, according to Medline Plus. So, if you want to lose a pound of fat weekly, decrease calorie consumption by 500 calories daily. Double your weekly weight loss by decreasing calorie consumption by 1,000 calories daily. Talk with your doctor about a healthy calorie range. For women, this means not dropping below 1,200 daily calories, and men need to keep calories above 1,500.
Belly Fat Foods
There are foods that promote a flatter tummy and help you get the most from your tummy-toning sessions. For example, almonds contain magnesium. This mineral plays an important role in energy production and building muscle tissue. It also helps stabilize blood sugar levels, which curbs the urge to overeat. Another food option is salmon. This food is rich in omega-3 fatty acids, which boosts your metabolism and promotes belly-fat burning. Berries are another option, which improves blood flow, allowing your abdominals to get to the most from your workouts.
Tummy Toning
Lose belly fat with at least two strength-training sessions weekly. Select exercises that target deep abdominal muscles, like abdominal hollowing. With this exercise, you get down on all fours and draw your stomach upward as you flex the muscles. Hold the contraction for about 10 seconds and release to the starting position. Aim to repeat this exercise 10 times during your strength-training session.
Another exercise is pelvic tilts. This exercise targets the lower abdominal muscles. Lie on your back, with your knees in a bent position. Lift your mid-section and buttocks toward the ceiling and contract the abdominals for up to 10 seconds. Starting out, complete 10 repetitions, but as you get stronger, work up to 20 repetitions during each strength-training session.
Aerobic Activity
In addition to toning the abdominal muscles, you need regular aerobic activity. This type of activity helps you burn fat stores and lose belly fat quicker. Starting out, you might select walking, which burns 183 calories an hour for a 160 lb. person, according to MayoClinic.com. However, as you get stronger, select higher intensity activities to shed belly fat quicker. For example, rollerblading for an hour burns 913 calories, and running burns 986 calories an hour. Plan 30 minutes of aerobic activity about five times a week to shed unwanted belly fat.
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