Fat accumulated around the mid-section puts you at risk for a host of diseases, including Type 2 Diabetes and heart disease. The American Heart Association recommends that men with a waist size of 40 inches or more and women with one that exceeds 35 inches take immediate measures to decrease belly fat. Losing belly fat requires you to restrict calories and exercise more. Reduction of mid-section fat can be expedited by making specific tweaks to your diet and workout programs.
Step 1
Purchase one week work of food items with whole grains, mono-unsaturated fats and low-fat proteins. Make about 60 percent of your daily calories consist of whole grain carbohydrates which, as shown by a study in the American Journal of Clinical nutrition, lead to a greater decrease in abdominal fat than refined grains. Replace saturated and trans-fat with mono-unsaturated fats to help discourage the accumulation of belly fat. Eat low-fat proteins to help keep you sated while on your low calorie diet.
Step 2
Kick up your aerobic workout. Exercise at an intensity equal to jogging 20 miles per week to lose belly fat as noted by a study reported in a 2005 edition of Journal of Applied Physiology. Raise your heart rate and break a sweat, working at least at 65 percent of your maximum oxygen consumption level for several hours per week.
Step 3
Drink more water. Do not confuse thirst with hunger. Have a glass before meals to take the edge off your hunger, especially when restricting calories in an effort to lose weight.
Step 4
Stop smoking. Put down the cigarette, because as shown by a study of over 21,000 people at the University of Cambridge, smokers' fat distribution is disproportionately directed to their belly as compared to non-smokers even though their overall body mass index (BMI) tends to be lower.
Tips and Warnings
- Be patient, you did not accumulate belly fat overnight, you cannot expect it to disappear overnight. Remember to pay attention to portion sizes. Eating too much healthy food still results in an over-consumption of calories and weight gain. Good sources of whole grains are oatmeal, quinoa, and brown rice. Mono-unsaturated fats may be found in nuts, olive and canola oil and avocados. Low-fat proteins include skinless chicken breast, egg whites, lean ground turkey and tuna. Whey protein is another high quality option.
- Before beginning an exercise program, please talk to your doctor.
Things You'll Need
- Whole grains
- Monounsaturated fats
- Low-fat proteins
- Athletic clothes and shoes
- Water
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