Fighting belly fat is difficult. Not only is belly fat the most difficult type of fat to lose, it's dangerous to your health. Belly fat increases your risk for some types of cancer, gallbladder problems and high blood pressure, according to MayoClinic.com. Easily eliminate belly fat by adopting an interval-training program, toning your muscles and eating special foods.
Step 1
Use interval training to burn fat. If you're just starting out, vigorous activity, such as running is difficult. However, vigorous activity burns calories the fastest. Lose belly fat easier by using an interval-training approach. With this approach, you alternate light activity with vigorous activity to burn more calories. For example, walk at a brisk pace for a few minutes. Then, increase intensity and jog for a few minutes. Continue these intervals for at least 30 minutes.
Step 2
Tone your muscles. You also need at least two strength-training sessions per week to burn belly fat. This type of activity burns calories throughout the day, not just during your workout session. Abdominal hollowing is an easy exercise you can complete anywhere. Start in a standing position and take a few deep breaths. Contract the abdominals and hold for five seconds. Release and repeat 10 times during your workout session.
Step 3
Reduce your calorie intake. In addition to exercise, you need to decrease your calorie intake to lose belly fat. For example, if you want to lose 2 lbs. of fat weekly, you need to burn 7,000 weekly calories. This is because 1 lb. of fat equals about 3,500 calories. Achieve this goal by decreasing calories by 500 daily and working out to shed 500 calories daily.
Step 4
Eat foods that promote belly fat loss. There are special foods that help reduce belly fat, such as salmon, according to "Fitness" magazine. Salmon contains omega-3 fatty acid, which has a positive effect on the metabolism. Other foods that contain this substance include mackerel and flaxseed. Also, eat berries daily. These foods are low in calories and high in fiber. And, berries improve blood flow to the muscles, promoting better workouts, according to "Fitness" magazine.
Tips and Warnings
- Discuss your belly fat loss goals with your medical provider. She can help you meet your weight-loss goals.
- Don't work your abdominal muscles two days in a row. Giving the muscles a day of rest promotes healing.
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