Belly fat, especially the deeply seated visceral fat, is connected to the onset of a variety of diseases like diabetes, heart disease, stroke, high blood pressure and more. Losing this fat is necessary for your long-term health and you can do so through adopting a better diet and exercise routine.
Reduce Your Daily Caloric Intake
The only way to lose weight is to create a caloric deficit. That is, you have to burn more calories than you take in through food each day. To accomplish this, you can add up the calorie content in all the foods you eat each day for a week or so. Then subtract 500 from each day. When combined with exercise, you should be able to lose between 1 and 2 lbs. a week. Eliminate foods that contain empty calories like soda, alcohol and fast food before you start reducing portion sizes.
Commit to a Cardio Routine
To get rid of belly fat, you also have to perform cardiovascular exercise on a regular basis. In fact, according to Harvard Medical School, between 30 and 60 minutes five times a week of activity that elevates your heart rate is recommended for optimum health. This will also burn calories and allow you to lose fat from all over your body, including your belly when combined with a healthier diet. Opt for a cardio exercise you enjoy like riding a bike or swimming.
Lift Weights
Lifting weights can also directly affect the size of your belly bulge. That's because building muscle increases your metabolism so you burn calories faster, even when at rest. A few exercises you may wish to consider include bicep curls, bench presses, deadlifts, tricep dips, pushups, lunges and squats.
Tone Your Abs
Getting rid of belly fat requires burning calories. While toning exercises for your abdomen don't burn calories, they do tighten up your muscles. This is imperative once you start to lose weight so your stomach appears flat and not flabby. According to "Fitness" magazine, a few exercises you may want to try include planks, side crunches, the hundred and abdominal holds.
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