Getting rid of excess fat on one's body is a goal that many people share, but losing weight around the middle is important for your health. Fat held in your stomach is more dangerous than fat stored on the hips, back and other parts of the body. Pamela Peeke, M.D., an assistant clinical professor of medicine at the University of Maryland, says, "This visceral fat---belly fat, in plain English---interferes with liver function. In particular, it hampers the processing of cholesterol and insulin---and may also compromise the function of other tissues and systems."
To burn off fat from your stomach, and anywhere else on your body, you should start doing some serious cardiovascular exercises. Also, if you are not already doing some strength training, add it to your routine. The CDC recommends 2 to 3 days a week of strength training.
Cardio
Step 1
Do some form of physical activity for a minimum of 30 minutes a day, as recommended by Sherri MacMillan. MacMillan is the owner of Northwest Personal Training in Portland, Oregon. Exercise activities can include strolling, gardening, and using a stationary exercise bike. Activities should be light in their intensity, which means you could sing or talk easily while engaging in them.
Step 2
Increase the duration of your exercise and the intensity. MacMillan says that once you have set the foundation of 30 minutes a day of light exercise, "then, to effectively lose or maintain weight, work up to 20 to 60 minutes of moderate to more vigorous activity three to five times a week." Examples of moderate activity include dancing, brisk walking, playing tennis and water aerobics at an intensity in which you can have a conversation, but it is more difficult than during light exercise. Vigorous activities include running, cross-country skiing, basketball and lap swimming. You should not be able to talk during vigorous activity, but you do not also have to be gasping for air, according to the Centers for Disease Control and Prevention.
Step 3
Continue to increase the time of your exercise. A study done by the University of Arkansas found that 90 minutes of moderate exercise, when done consistently 5 days a week, resulted in double the amount of belly fat lost by participants who only dieted.
Strength Training
Step 1
Do 2 days a week of strength training for your entire body. MacMillan suggests that you, "stick with basic moves that work the major muscle groups---shoulders, chest, back, abs, butt, legs, and arms." The CDC recommends activities like lifting weights, doing body weight exercises like push-ups and crunches, yoga and outdoor labor like digging and shoveling. Take a yoga or strength-training class at your gym if you are a novice weight lifter.
Step 2
Increase your weights after 1 to 2 weeks of strength training. Up the weights by 5 to 10 percent at most so you do not risk injuring your muscles, tendons or ligaments, suggests MacMillan. For example, if you are used to doing leg presses on a machine at 50 lbs., increase your weight to 55 lbs. You can also try a more difficult level yoga class or ask your instructor to show you more challenging variations of the poses you have mastered.
Step 3
Add a third day or class a week for strength training once you feel ready.
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