Losing belly fat requires diet and exercise. Belly fat consists of two types of fat: subcutaneous fat that lies right under the skin and deep, internal visceral fat. Visceral fat, which puts you at risk for a number of diseases, responds quite well to efforts to burn it away--make this your first priority. In order to lose your subcutaneous fat and reveal flat abs, you must follow a focused diet to lower your total body fat percentage.
Diet
Step 1
Eat a balanced macronutrient ratio daily. Make 20 percent of your daily calories as protein to help keep you sated. Choose protein with minimal saturated fat like skinless poultry, lean cuts of beef and fish. Make about 60 percent of your daily calories from carbohydrates with emphasis on produce whole grains that, when combined with a low calorie diet, direct fat loss to your mid-section. Make another 20 percent of your daily calories from fats. Eliminate trans-fats altogether because they encourage belly fat accumulation. Choose belly fat shrinking mono-unsaturated fats instead.
Step 2
Eat several small meals throughout the day to prevent binges, discourage bloating and keep your metabolism constantly burning. Aim for whole foods containing around 300 to 400 calories--the ultimate amount in each meal depends on your activity level, gender, daily caloric needs and total weight loss goals (see USDA Dietary Guidelines to create a plan for you). Take in adequate nutrients and enough calories to fuel your workouts.
Step 3
Drink more water. Use water to keep your hunger at bay and to keep your digestive system regular. Shoot for at least eight 8-oz. glasses--more if you are intensely active or live in a hot, dry climate.
Exercise
Step 1
Make your cardio workouts last at least an hour and rigorous enough to get you to sweat and raise your heart rate to at least 70 percent of your maximum. Exercise the equivalent of a 4 mile jog for at least five days a week to substantially decrease belly fat.
Step 2
Target your ab muscles with crunches, planks and oblique twists. Improve the appearance of your abdominal muscles with moves that address all muscles of the abdomen--not just the top lying rectus abdominus. See the American Council on Exercise exercise library ("Resources") for proper form.
Step 3
Add more challenge to your ab workouts. Assume proficiency in basic exercises, then add a medicine ball to moves like the oblique twist to create more intensity and continue to see results. Perform crunches or planks on a stability ball to further work the core muscles.
Things You'll Need
- Lean proteins
- Whole grains
- Fresh produce
- Mono-unsaturated fats
- Athletic clothes and shoes
- Exercise mat
- Stability and medicine ball
References
- Obesity, A Research Journal: Trans Fat Diet Induces Abdominal Obesity and Changes in Insulin Sensitivity in Monkeys
- Journal of Applied Physiology: Inactivity, Exercise, and Visceral Fat. STRRIDE: A Randomized, Controlled Study of Exercise Intensity and Amount
- Diabetes Care: Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects
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