Belly fat accumulates around the waistline, and it's one of the most difficult areas to lose the fat. Fat in the stomach accumulates around the organs and underneath the skin. Doing sit-ups or other abdominal exercises builds muscle, but without the burned fat, the waistline just increases. Even though diet and exercise are two of the best ways to lose belly fat, you don't need to incorporate weights to lose the pounds around the waist.
Step 1
Determine how many calories you burn without exercise or dieting. Depending on your activity, you regularly burn 10 to 13 calories per pound of fat. The "Resource" link provides a way for you to determine your current resting metabolic rate.
Step 2
Calculate how many calories are needed to burn a pound of fat a week. For every 3,500 calories, 1 pound of fat is lost including the belly area. If your current diet is 2,000 calories, cutting down to 1,500 calories a day will help you lose belly fat.
Step 3
Start a good cardio exercise every day for 30 minutes a day. Jogging, fast-paced walking or sports exercises will burn hundreds of calories. The hundreds of calories burned turn into fewer pounds of fat around the waist.
Step 4
Start with a few dozen stomach crunches per day. As the cardio exercises burn fat, the stomach crunches even without weights will tone the muscles. Working together, these two practices will slim the waistline and lose fat around the belly. Increase the amount of crunches you do each day as you advance.
Step 5
Keep a food journal to keep track of how many calories you've burned through diet and exercise. This will set your goals and give you expectations for weight loss. If you eat too many calories one day, make it up the next day or have a longer cardio session.
Member Comments