A waist that measures 35 inches or more indicates an unhealthy amount of belly fat. Belly fat can be more than just upsetting to a woman; it can also increase the risk of serious health conditions such as diabetes, high blood pressure, breast cancer, gallbladder complications, heart disease and metabolic syndrome. This makes it important to understand ways that you can eliminate belly fat right from the comfort of your own home.
Step 1
Exercise at home with weights for one hour two times a week. This can help eliminate and prevent visceral fat in the abdomen, according to Harvard Health Publications.
Step 2
Eat healthier to burn belly fat and calories. Reduce portion sizes and concentrate on eating complex carbohydrates, which are found in whole grains, vegetables and fruits. Consume foods with polyunsaturated fat rather than saturated and trans fats.
Step 3
Move as much as possible throughout the day. Any type of exercise can help burn abdominal fat, even just cleaning, walking around during a 20-minute phone conversation or playing tag around the house with your child.
Step 4
Add plyometrics and intervals to your daily physical activity. For example, jump, skip or go uphill during your exercise routine. These types of moves will boost the intensity of your workout and can help you burn twice as much belly fat than a normal exercise pace.
Tips and Warnings
- The Women's Health website recommends sitting on or working out with an exercise ball while at home. The balance required will help you burn calories even while doing sedentary activities like applying makeup or watching television. It can also help tone and strengthen the muscles in the tummy, giving it a more flattering appearance.
- Because dehydroepiandrosterone, a hormone that converts to testosterone and estrogen, declines with age, some women choose to take hormone supplements believing they can reverse or prevent the accumulation of abdominal fat. MayoClinic.com warns there are no consistent studies that prove the effectiveness of hormone supplements on belly fat.
Things You'll Need
- Free weights
- Exercise ball
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