Your midsections cover a huge amount of surface area on your body, so it's only natural that extra weight you gain can show up in the form of increased belly fat. For many reasons, however, too much abdominal fat can be unhealthy. According to MayoClinic.com, women with waist measurements of more than 30 inches and men with measurements of more than 35 inches suffer increased risks of heart disease, cancer, metabolic syndrome, high blood pressure and diabetes. Fortunately, the measures to slim down are simple and straightforward.
Step 1
Reduce the number of calories you eat on a daily basis. No matter how much you exercise, you won't be able to drop belly weight if you're eating more calories than you burn. Although you'll lose weight in areas throughout your body if you begin to cut calories, much of it is likely to come off your midsection if that's where you have the most extra fat. Cut 500 calories per day to lose about 1 lb. per week.
Step 2
Get started with a frequent cardio exercise program. Crunches and situps have their place in a fitness plan, but according to MayoClinic.com, it's a misconception to believe that they burn enough calories to eliminate belly weight on their own. Moderate to vigorous cardio activity, however, does burn off enough calories to stimulate consistent weight loss, and it can also be one of the most fun types of exercise. Try signing up for a kickboxing class, joining step aerobics with a friend, going for lunchtime walks, taking morning jogs or biking on errands instead of driving your car.
Step 3
Work on toning your stomach muscles, especially when you begin to slim down. The results of developing stronger, tighter abs won't be visible until you can get rid of extra belly fat, but once you do, core exercises can help you build a flatter stomach. CNN.com and MayoClinic.com recommend including the plank, quadruped and bridge in a strength training routine because those exercises work more of the body's 29 total core muscles than ab-only exercises.
Step 4
Aim for consistency in your weight loss plan so that you can accurately judge your pacing and results. The American Council on Exercise recommends working out for at least 225 minutes per week to shed pounds. On top of that, sticking to your low-calorie diet will speed up your results. Take your waist measurement, weight and a picture before you start your plan, and take the same measurements each month thereafter to evaluate results. If your progress begins to stagnate or if you have a related health condition to consider, speak with your physician.
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