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The Best Way to Slim Down Belly Fat

by
author image Joseph Eitel
Joseph Eitel has written for a variety of respected online publications since 2006 including the Developer Shed Network and Huddle.net. He has dedicated his life to researching and writing about diet, nutrition and exercise. Eitel's health blog, PromoteHealth.info, has become an authority in the healthy-living niche. He graduated with honors from Kellogg Community College in 2010 with an Associate of Applied Science.
The Best Way to Slim Down Belly Fat
Belly fat is a health concern. Photo Credit Weerayut Kongsombut/iStock/Getty Images

Belly fat is one of the most stubborn places to slim for both men and women. However, it’s important to address. Increased accumulation of fat around your mid-section puts you at risk for 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

The Best Way to Slim Down Belly Fat
Jogging can burn a large amount of calories. Photo Credit Jupiterimages/Stockbyte/Getty Images

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. A simple way to lose a pound of fat per week is to cut 250 calories, the amount of a large soft drink, from your diet, and increase your energy expenditure by 250 calories. Brisk walking or jogging burns about 100 calories per mile.

Step 2

The Best Way to Slim Down Belly Fat
Fish is a nutrient dense food. Photo Credit Jupiterimages/Photos.com/Getty Images

Eat nutrient-dense foods, such as vegetables, fruits and whole grains. The Linus Pauling Institute recommends a Mediterranean-style diet that includes fresh unprocessed fruits and vegetables, healthy fats such as olive oil, nuts, beans, fish and some wine or other alcohol in moderation. Avoid processed grains and other processed foods.

Step 3

The Best Way to Slim Down Belly Fat
Cycling is vigorous exercise. Photo Credit Warren Goldswain/iStock/Getty Images

The American College of Sports Medicine recommends you engage in moderate to vigorous exercise at least 150 to 250 minutes per week to lose weight. Brisk walking, jogging, running, cycling, swimming or other rhythmic large muscle activities are recommended.

Step 4

The Best Way to Slim Down Belly Fat
Lift weights. Photo Credit Andreas Rodriguez/iStock/Getty Images

Lift weights or perform any type of resistance training two to three days per week, using weights that challenge you. Body weight exercises like pushups, crunches, squats and other simple resistance exercises are also effective. The ACSM recommends performing two to four sets of eight to 12 repetitions, using weights that lead to fatigue by the 12th rep. Perform exercises for all your major muscle groups.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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