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How to Shrink Belly Fat Fast

by
author image Toby Pendergrass
Toby Pendergrass began writing and editing in 1998. He has served as editor for numerous custom health publications and physician journals. His work has appeared in publications such as Hospital Corporation of America's "YOU." He enjoys writing about cardiology and cancer care and holds a Bachelor of Arts in communication from the University of Tennessee at Chattanooga.
How to Shrink Belly Fat Fast
Swimming burns calories to reduce belly fat. Photo Credit Comstock Images/Comstock/Getty Images

Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted. Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can't target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection.

Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain breads and fruit.

Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won't be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

Step 4

Train with weights a two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest suffer hormonal changes that cause an appetite increase.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
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