Belly fat is one of the biggest complaints of women and men alike. Without a sensible exercise routine and diet plan, you are likely to store fat around the abdomen. But within a few weeks of starting a weight loss plan, you will achieve a flatter stomach -- because the belly is generally the first place you lose weight, according to MayoClinic.com. However, a flat, sexy stomach takes effort and long-term maintenance in order for it to stay that way. By shrinking your belly, you will feel better about yourself and help ward off chronic disease. Consult your physician before starting any diet and exercise plan.
Exercise
MayoClinic.com recommends working out every day at a moderate intensity. Examples of effective exercises for fighting belly fat include fast-paced walking, running, stair-climbing, swimming and elliptical training. Work out at an appropriate intensity so that you are challenged, but not on the brink of passing out during exercise. On the flip side, working out at too low of an intensity level will have little to no effect on belly fat. According to MayoClinic.com, exercise is the most effective way to lose fat around the abdomen.
Strength Training
There is a common misconception that spot-training abdominal muscles will show results. In fact, MayoClinic.com says that sit-ups and other spot-reducers aren't effective in terms of reducing belly fat. However, abdominal strength training exercises will flatten your belly as you reduce fat. Combine aerobic, fat-burning exercise with abdominal strength training in an effort to flatten the stomach. Perform core exercises, such as pelvic tilts, every other day during the first three weeks of your routine and beyond.
Diet
Aerobic exercise and strength training aren't enough to flatten your belly. To achieve desired results, you must also make over your diet. Reduce the amount of sodium in your diet so that you can lose water weight. Eat low-fat, low-calorie foods instead of embarking on fad diets. Certain foods can help keep you full and burn belly fat -- almonds, avocados, low-fat dairy products, oatmeal, olive oil, berries, green leafy vegetables, eggs, beans and legumes, protein powder, green tea, whole grains, fish, peanut butter and lean meats.
Considerations
You will see results within a few weeks of changing your exercise and eating habits. To obtain hard-rock abs, you will need to work harder over a longer period of time. In some cases, a perfect stomach takes months to achieve -- and you will regain the weight if you fall out of your routine. Medications and diet pills will not get you the long-term results you need. Supplements may help you lose water weight, not belly fat. Discuss any diet pills with your doctor before use. MayoClinic.com says that hormone therapy during menopause won't help you lose belly fat.
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