Fat in the midsection is more unhealthy than in other areas, according to MayoClinic.com. That's because belly fat release hormones that increase your risk for serious health issues, such as diabetes and breast cancer. It's possible to lose belly fat quickly; however, you need to combine cardio activity, core strengthening and healthy eating to accomplish your goals.
Circuit Training
Losing belly fat quickly requires increasing the amount of calories burned daily. Circuit training helps you accomplish this. Circuit training involves selecting several strength training exercises and alternating those with intense cardio. For example, complete abdominal crunches and switch to a few minutes of jumping jacks. Repeat this rotation for your entire workout session. Schedule 30-minute workouts most days of the week for faster weight loss.
Core Training
During your circuit training, it's important to incorporate a few different core strengthening exercises. For example, the abdominal hold targets the lower core muscles. Start out in a sitting position on a firm chair. Place your feet on the ground and hands on the edge of your chair. Use your core muscles to lift your toes off the ground up to four inches. Hold this contraction for five counts and release. Continue to repeat the exercise for a minute, recommends "Fitness."
The squat and twist is another effective core strengthening exercise. Get into a squat position, with your arms extended in front of your body. Slowly use the core muscles to twist the upper body to the left side and return to center. Complete eight to 12 repetitions of this exercise on each side of the body.
Calorie Cutting
Lose belly fat quicker by decreasing the amount of calories consumed each day. Cut out high fat foods, such as fried foods, trans fats and saturated fats. Select low-calorie options, such as vegetables, fruits and fiber rich whole grain products. To lose 1 lb. in a week, you need to decrease calories by 500 daily. Double this to 1,000 daily for a 2 lb. weekly weight loss. Talk with your doctor about a healthy calorie goal for your situation. Generally, men need 1,500 calories or higher daily and women need a minimum of 1,200 daily calories.
Foods for Weight Loss
Lose belly fat quicker by making your calories count. Select foods that contain the most nutritional value. For example, eat salmon or tuna, which contain high levels of omega-3 fatty acids. This special type of fat is linked to improved metabolism, according to "Fitness." Also, eat a cup of berries daily, which improves your muscle performance during workouts. Almonds are another muscle contraction improving food. You also don't consume all of the calories from almonds, making them a good option for weight loss.
References
- "Fitness"; Circuit Training Workout --- Burn 30 Percent More Calories; Liz Neporent
- "Fitness"; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2009
- "Fitness": The 10 Best Foods for Flat Abs
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
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