Midsection weight gain is a common problem. As you age, weight gain in the belly becomes even more common as your metabolism slows down and weight distribution changes. This type of weight gain is dangerous, increasing your risk for cardiovascular disease, diabetes and some types of cancer. Making a few lifestyle changes will assist in meeting your belly fat loss goals.
Exercise Regularly
People trying to lose belly fat make the mistake of only focusing on toning moves. Without aerobic activity, it's difficult to see the muscle you build during toning sessions. The Centers for Disease Control and Prevention recommends two hours and 30 minutes of exercise per week for healthy adults. If you haven't exercised recently, select moderate activities, such as walking. As you build strength, challenge yourself to burn belly fat quicker. Activities such as jumping rope, jogging and swimming laps burn more calories per minute.
Tone Your Tummy
Building stronger core muscles will make your midsection appear flatter and get rid of belly fat. Target the tummy muscles using abdominal hallowing. Stand up tall and take a deep breath. Draw the stomach muscles toward the belly button and hold for 10 minutes. Make sure to breathe during this time. Release the contraction and repeat this exercise 10 times.
You can also tone the abdominals with pelvic tilts. With a pelvic tilt you lie on your back, knees bent. Keep your back flat against the floor and take a deep breath. Bend your pelvis upward slightly. Hold the abdominal contraction for 10 counts and release. Repeat 10 times during your workout session.
Healthy Diet Changes
Consuming fewer calories daily forces your body to tap into fat reserves, burning belly fat. Reduce calorie consumption by replacing snack foods, such as chips, cookies and crackers, with fiber-rich fruits and vegetables. Fruits and vegetables are higher in water content, allowing you to eat more volume, for fewer calories. Also, choose carbohydrate sources that are whole-grain, such as oatmeal, whole-wheat pasta and brown rice. Fats are limited, because it contains more calories per volume then any other food. However, when you do eat fat, focus on healthy sources, such as avocados and nuts.
Special Belly Fat Foods
The foods you put in your body might help you shed belly fat quicker. For example, foods high in omega-3 fatty acids, such as fish, appear to increase metabolism, which helps you lose midsection fat faster, according to Fitness magazine. Other foods high in this type of fat include walnuts and flaxseed, which are available at most grocery stores. Also, eat berries, which improve your body's blood flow. Increased blood flow allows you to get more from your belly strength training sessions. Yogurt is another powerful food. Dieters who get calcium from yogurt, opposed to other calcium sources, appear to lose more belly fat, according to Fitness magazine.
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