Belly fat is one of the most stubborn places to slim for both men and women. However, it's important to address. According to the Mayo Clinic, men and women with excess belly fat greatly increase their risk of developing heart disease, high blood pressure and diabetes. The best way to get rid of belly fat is to reduce your overall weight by eating the right foods and exercising regularly.
Step 1
Cut calories from your diet, particularly empty calories in sugary foods, juices and soda. It takes 3,500 calories to burn 1 pound of fat, or 500 calories per day to lose a pound a week. The U.S. Department of Health and Human Services suggests adult women can safely lose weight by eating as few as 1,000 calories a day, while men can consume 1,200.
Step 2
Eat nutrient-dense foods, such as vegetables, fruits and whole grains. The Mayo Clinic suggests swapping saturated fats for polyunsaturated alternatives, such as butter for olive oil. Also, reduce consumption of simple carbohydrates from white breads and pastas -- whole grains are a better alternative.
Step 3
Do any type of aerobic exercise three times a week for 30 to 60 minutes per session with a day of rest between each. Effective choices include walking briskly, jogging, elliptical training, cycling and swimming.
Step 4
Lift weights or perform any type of resistance training three days a week on the days you are not doing your cardio workout. Use moderately heavy weights, or your own body weight in the case of pushups, crunches, squats and other simple resistance exercises. Exercise for 30 to 45 minutes. A combination of cardio and aerobic training, six days a week can help you burn 26 percent of your belly fat within 12 weeks, according to certified personal trainer Christian Finn.
Tips and Warnings
- Track your calorie intake closely for a week or two to determine how many empty calories you're consuming each day. Exercise at a lower intensity at first. Increase your intensity as your fitness level improves over the course of several weeks.
- Do not try to spot-treat belly fat by doing hundreds of situps or crunches each day. According to the Mayo Clinic, this will not increase the amount of fat burned from your abdomen. Consult your doctor before starting a diet or exercise program.
Things You'll Need
- Running shoes
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