If you are apple-shaped, then you carry most of your excess weight around the middle. When you have a waist measurement of more than 35 inches for women and 40 inches for men, you are at an increased risk of developing serious medical disorders, such as cardiovascular disease, stroke, diabetes and certain types of cancer. Speak to your doctor about changes to your diet and exercise routine you can make to get rid of belly fat for good.
Step 1
Overhaul your diet. To lose weight anywhere on the body, including the belly, you need to cut down on the number of calories you consume each day. Eat 500 to 1,000 fewer calories a day to stay on track for a weight loss average of 1 to 2 lbs. per week.
Step 2
Keep hunger at bay by eating breakfast each morning that includes a serving of a lean protein, such as turkey bacon or eggs. Lunch and dinner should be primarily made up of vegetables, whole grains and lean meats, such as chicken, turkey and fish. You should not skip meals since this leads to overeating later in the day.
Step 3
Increase the time you spend exercising. If you want to get rid of belly fat, you should aim for 60 minutes of moderate- to high-intensity exercise most days of the week. Examples of calorie-burning activities include kickboxing, running, jogging, skiing, tennis, cycling, step aerobics and soccer.
Step 4
Spend a minimum of two days per week strength training. Use resistance exercise machines, such as chest pulls, leg presses, hip extensions and bicep curlers to work the muscles in the upper and lower body. According to the American Council on Exercise, this leads to an increase in your metabolic rate of approximately 7 to 10 calories for every pound of lean muscle mass.
Step 5
Use abdominal exercises to reduce the appearance of belly fat. Working the ab muscles can tone and strengthen the area. One helpful abdominal exercise is a pelvic tilt. To begin, lie flat on your back with your knees bent. Contract your abs and push your back into the floor. Bend the pelvis up and hold for a minimum of five seconds. Repeat 10 to 12 times.
Member Comments