If losing belly fat seems difficult, it's because this type of fat is the most challenging to lose, according to MayoClinic.com. Investing time and energy to losing midsection weight is worthwhile. It decreases your risk for health concerns such as diabetes, colorectal cancer, heart disease and breast cancer.
Cut Calorie Intake
Cut your daily calorie consumption to promote belly fat loss. When your body doesn't consume the required calories for body functions, it burns fat cells, resulting in midsection weight loss. A safe weight-loss goal is 1 to 2 lbs. weekly, which requires cutting 3,500 to 7,000 weekly calories. Cardio activity and a reduced calorie diet will assist in cutting the required calories. For example, for a 1-lb. weight loss, you might cut 100 calories from your diet and burn 400 calories with cardio activity daily.
Eat Special Foods
Eating ½ cup of berries daily can improve blood flow and promote more effective muscle contractions, according to Fitness magazine. This will help you create a flatter stomach. Some foods, such as omega-3 fatty acids, promote a quicker metabolism. Foods that contain this fat include tuna, salmon and mackerel. Flaxseed is another option. Eating 25 g of soybeans daily might also promote quicker belly fat loss. Good sources of soy protein include soy milk, soy yogurt and soybeans.
Burn Calories with Cardio
Losing belly fat requires shedding calories through aerobic activity. At a minimum, schedule 30 minutes of cardio most days of the week. Talk with your doctor about an appropriate activity level for your situation. For example, novice exercisers might start with moderate activity, such as riding a bicycle on flat surfaces or walking at a quick pace. More experienced exercises might select vigorous activities, such as swimming laps, rollerblading or jogging.
Tone the Midsection
Create a leaner midsection by using both cardio and core strengthening exercises. The squat with twist tones the sides of your core. Stand up tall with your feet shoulder-width apart. Arms are extended in front of the body, at shoulder height. Contract the core muscles and get into a squat position. Twist the body to the left and back to center. Return to your starting position. Complete eight to 12 repetitions of this movement on each side of the body.
Abdominal hollowing is another exercise that targets the core muscles. Get on all fours on an exercise mat. Relax your belly and contract your core muscles. Continue to breathe through this contraction for 10 seconds. Return to your starting position and rest for a few counts. Complete 10 repetitions of this exercise.
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