Belly fat is caused by a variety of factors, including heredity, hormone changes and energy imbalances. However, belly fat increases your risk for serious disease, including cancer, high blood pressure and heart disease. If you struggle with getting rid of belly fat, making a few changes to your lifestyle can assist in getting rid of unwanted midsection fat.
Foods to Eat
Another approach for battling belly fat is diet changes. Eating a low-calorie diet will assist in shedding unwanted fat. Select whole-grains, fruits, vegetables and lean sources of protein. There are special foods that assist will battling belly fat as well. For example, eating foods rich in omega-3 fatty acids increase your metabolism, such as salmon or walnuts. Yogurt is another food that promotes belly-fat loss. Dieters who ate yogurt lost more belly fat, according to "Fitness" magazine. Another powerful tool is almonds. These foods allow you to have more effective muscles contractions during workouts, building stronger core muscles.
Aerobic Activity
Aerobic activity is often overlooked when targeting the core for weight loss. However, you need both cardio activity and muscle strengthening to get rid of belly fat. Aim to schedule at least 2-1/2 hours of physical activity weekly, according to the Centers for Disease Control and Prevention. Select vigorous activities to burn fat, such as jumping rope, rollerblading, playing singles tennis or running.
Side Crunch
This exercise targets the abdominal muscles on the side of the body. Stand on an exercise mat and get into a kneeling position. Slowly extend your right leg and place your left hand on the mat for balance. Place your right hand behind the head and crunch the side of your midsection toward the leg. Complete eight to 12 repetitions of this exercise during each strength-training session. Strength train two to three times weekly.
Abdominal Hollowing
Another powerful abdominal exercise is abdominal hollowing. This exercise uses subtle contractions to strengthen the deep core muscles. Start out on all fours with your abdominal muscles relaxed. Take a few deep breaths and draw in the abdominal muscles toward the belly button. Hold the contraction for 10 counts, and release to starting position. Rest for 10 seconds, and repeat the movement. Complete 10 of these contractions during your strength-training sessions.
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