Your stomach is one of the most stubborn places to try to lose weight, and having belly fat is more dangerous than having fat in other places such as your arms, thighs, or hips. Abdominal fat surrounds some of your vital organs and can increase your chances of diabetes, heart disease and some cancers. It's important to work hard on getting rid of belly fat to look good in your bikini and to get healthy.
Step 1
Jot down everything that you eat for a week and then add up how many calories you ate each day. Add all the calories together and divide them by seven to get the average amount of calories you eat per day.
Step 2
Go to the American Cancer Society's website (see resources) and figure out how many calories you should be consuming per day according to your height and weight. How many extra calories were you consuming each day? You have to start eating the right amount of calories to lose belly fat. If you need to cut your calories by more than 500 to be eating the right amount, consult your doctor first.
Step 3
Eat a breakfast that is high in protein to feel full until lunch. If you eat sugary foods such as a muffin or doughnut for breakfast, your blood sugar will surge and then plummet leaving you feeling ravenous only a couple hours after you ate. Instead, start your day right with a piece of whole-grain toast, a cup of berries and a couple scrambled eggs with low-cheese or have a healthy bowl of cereal with skim milk and a banana.
Step 4
Choose healthy foods throughout your day. Stick with whole-grains, proteins, fruits and vegetables and stay away from white carbohydrates. Add foods that help to reduce abdominal fat such as grapefruit, walnuts and melon to your daily diet and pass on foods that promote belly fat like sugar substitutes, canned soups and foods with partially hydrogenated oils.
Step 5
Stick to the outside aisles of the grocery store when grocery shopping. You'll find the produce, healthy proteins such as chicken and fish and low-fat dairy options on the outside aisles. Most of the products on the inside aisles hold processed foods that are unhealthy and filled with calories.
Tips and Warnings
- It's hard to lose belly fat from diet alone. You should also incorporate regular cardio and weight lifting into your week. If you do cardio activities at least four days a week for 45 minutes and lift weights twice a week for 30 to 45 minutes, you'll be more likely to get rid of stubborn belly fat.
Things You'll Need
- Calorie counter
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