Excess fat on your stomach can be dangerous to your health. It may up your chances of getting diabetes, stroke, heart disease and certain types of cancer, according to an article in USA Today called "Belly Full of Danger." You should exercise and watch your calories so that you'll burn belly fat and get a flat stomach. Be sure you don't work too hard or cut too many calories, or you will be risking nutrient deficiencies and injuries from overtraining.
Step 1
Do high-intensity interval training (HIIT). Alternate between 20 seconds of high-intensity exercise and ten seconds of recovery. Use an exercise bike or rowing machine to pedal or row at a speed that causes your heart rate to speed up significantly but not beyond what feels safe. Go slowly during your ten-second recovery time. Do a total of four minutes per workout, three days a week, with days off in between.
Step 2
Reduce your caloric intake by 250 calories, as advised by Andrea Wenger Hess, a nutritionist at the University of Maryland's Joslin Diabetes Center. Eating 250 calories less per day should help you lose at least half a pound per week as one pound of fat is made up of 3,500 calories. Cut up to 1,000 calories if you want to lose weight more quickly, but only if you can do so safely. You do not want to go below 1,200 calories if you're female and 1,400 calories if you're male or you may not be getting enough variety in foods to meet your daily required needs for nutrients.
Step 3
Consult a health care professional. Have your physician or another health care professional monitor you and help you design a well-rounded meal plan if you are going to eat very few calories so that you still stay healthy.
Member Comments