Some people struggle to lose belly fat more than others. Unfortunately, carrying weight around your midsection is partially a genetic factor. Too much weight can be dangerous to your health and can lead to heart disease and diabetes. If you've hit a weight loss plateau, there are a few diet and exercise tricks you can try to help you lose stubborn belly fat.
Calorie Consumption
Although you may be eating a healthy diet, you may not be aware of how many calories you are consuming. To successfully lose weight, you need to burn more calories than you eat. If you do track your calories, you may find you are actually eating more than you think. Incorrect serving sizes often result in higher calorie consumption. To lose about a pound a week, you need to cut 500 calories per day. Do not consume fewer than 1,200 calories daily, as anything lower can be dangerous to your health.
Flat Belly Foods
In addition to reducing calories, you may want to incorporate monounsaturated fats into your diet. This type of fat can actually help reduce body fat in the abdominal region. The goal is not just to consume more monounsaturated fat, but rather to replace the saturated and trans fats you currently eat. Try adding avocado to your sandwich in place of mayonnaise. Use olive or canola oil instead of butter, margarine or shortening when cooking or baking. Nuts and seeds are also high in monounsaturated fats. Use them as a snack or salad topping.
Aerobic Exercise
The reason aerobic exercise is so effective is because it elevates your heart rate. Doing hours of sit-ups won't help you reduce fat; rather, it will help you tone your muscles. You need to incorporate aerobic activities into your exercise routine to burn calories and see results. Change up your routine by trying biking, running, swimming or another sport. Aim to complete at least 30 minutes of exercise a minimum of five days a week. To maintain your current weight, you should get at least 2½ hours of aerobic exercise a week. To lose weight, you should get even more.
Strength Training
Strength training is equally as important as aerobic exercise in reducing belly fat. Strength training helps you tone and condition your muscles. When you do this, your muscles will then help you burn fat. You should not focus on spot reducing, but rather overall strength training. If you don't like lifting weights, try using resistance bands. Aim to strength train at least two days a week to see the best results.
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