If you struggle with midsection fat, losing it will decrease your risk for serious health issues, such as heart disease, breast cancer and high blood pressure. The best way to shed this type of fat is through diet and activity changes. Eating a low-calorie diet and scheduling both cardio and strength-training movements will help you meet your goals to lose that belly fat.
Eat Special Foods
Make each food count by selecting foods that promote faster weight loss. For example, omega-3 fatty acids aid in quicker belly fat loss by increasing your metabolism. Eat foods that are rich in this substance, such as mackerel and salmon. Flaxseed is also high in omega-3 fatty acids. Sprinkle flaxseed on your oatmeal or grind into your pasta sauces. Walnuts are also rich in this omega-3 fatty acids.
Soy products are also effective for shedding midsection weight. Select products made from whole soy beans, such as tofu, soy milk and soy yogurt.
Regular Cardio Activity
Schedule 30 minutes of cardio activity most days of the week for weight loss. Cardio activity burns calories, which forces your body to burn fat. The type of cardio activity you select will influence your weight loss as well. For example, walking at a pace of 2 mph burns 183 calories an hour for a 160-lb. person. If you can increase intensity to jogging, you'll burn 584 calories an hour. Or, increase your intensity to make it more like running, and you'll burn 986 calories an hour.
Pelvic Tilts
Strengthening exercises tighten the abdominal muscles, providing a flatter stomach. Schedule at least two strength-training sessions weekly. Leave a day of rest between the sessions to promote muscle healing. Try pelvic tilts, which target the deep abdominal muscles. Lie down on your back. Press your back against the floor and bend your knees. After taking a few deep breaths, lift your buttocks toward the ceiling and contract the abdominals. Hold for five counts and return to your starting position. Repeat this movement 10 times during your strengthening session.
Abdominal Holds
Another exercise that firms up the midsection is the abdominal hold. With this exercise, you use a firm chair to strengthening the midsection. Sit on the chair with your feet flat on the floor and hands braced on the edge of the chair. Lift your toes 2 o 4 inches off the ground, and contract the abdominals. Hold the contraction up to 10 seconds and return to starting position. Continue this exercise for 60 seconds.
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