If you think losing belly fat is difficult, you're right. Belly fat is the most difficult type of fat to shed, according to MayoClinic.com. However, unlike other types of fat, belly fat is active in the body, producing hormones that play a role in insulin resistance, a precursor for type 2 diabetes, according to MayoClinic.com. Follow a few simple rules to shed unwanted midsection pounds.
Get Active
Frequent cardio activity burns calories, resulting in belly fat loss. At a minimum, you need 150 minutes weekly, according to the Centers for Disease Control and Prevention. Moderate activity is best for those just starting an exercise plan. Examples of moderate activity include riding a bike on level surfaces or walking at a fast pace. As your body gets stronger, however, select more difficult activities. Rollerblading, jumping rope and running burn more than 700 calories an hour for a 160-lb. person, according to MayoClinic.com.
Tone Tummy Muscles
At a minimum, you need two tummy-toning sessions weekly. During your strength-training workout, you will burn calories. However, even after your session has ended, your body will continue to burn calories. The squat twist is an effective exercise for toning the sides of your abdominal muscles. Start in a standing position. Lower your body into a squat, extending your hands in front of your body. Twist the body to your left, using your core to power the movement. Return to the start and repeat eight to 12 times on each side of the body.
Another effective exercise is abdominal hollowing. Start out on all fours and contract the core muscles. Hold for 10 seconds, continuing to breathe through the contraction. Release and repeat 10 times.
Cut Calories
Cutting calorie intake in conjunction with exercise creates a calorie deficit. Creating a calorie deficit forces the body to use fat reserves, resulting in midsection weight loss. Decrease calorie intake by 500 to 1,000 daily to cause a 1 to 2 lb. weight loss. You can also meet this goal through a combination of diet and exercise. For example, burn 600 calories through exercise and cut calorie intake by 400 daily for a 2-lb. weekly weight loss.
Eat Omega-3 Fatty Acids
Eating foods high in omega-3 fatty acid creates a more efficient metabolism, according to "Fitness" magazine. This substance also improves the body's glucose insulin response, which means digestion is slowed and cravings are less likely. Eat a 4-oz. serving of salmon twice weekly. Select salmon that is wild, rather than farmed. Farm-raised salmon tends to contain less omega-3 fatty acid.
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