Losing belly fat not only makes you feel better about your physical appearance, it improves your health. Too much belly fat poses a health risk as, according to the American Heart Association, it predisposes you to heart disease and other chronic conditions. Committing to a reduced-calorie diet and exercise is the first steps you should take to quickly reduce belly fat. Make a few other adjustments to your lifestyle to further accelerate weight loss and shrink your stomach.
Step 1
Reduce calories. Eat 500 calories less a day to lose 1 lb. a week--much of which will be belly fat because it is metabolically active and reacts well to dietary efforts.
Step 2
Eat between one and three servings of whole grains each day. Avoid refined grains like white rice and white pasta, and eat whole-wheat versions instead. Make these, along with fresh vegetables, your primary source of carbohydrates as whole grains have been shown to accelerate loss of fat from your mid-section.
Step 3
Eat absolutely no trans-fats. Stay away from fried food and processed snack products which usually contain this man-made fat. Make your own muffins (with whole grains) and go for fruit instead of snack crackers for a snack. Banish any product that lists partially hydrogenated oil in its ingredient list (code word for trans fats) because these fats tend to accumulate in your belly, even if you follow a low-calorie diet.
Step 4
Do not shun all fats--go for mono-unsaturated versions. Eat olives, canola oil and nuts which are rich in mono-unsaturated fats and have been shown to assist in reduction of fat in the belly. Stick to only one or two servings per day.
Step 5
Include regular vigorous exercise into your routine. Complete at least five, one-hour exercise sessions per week and make them intense enough to raise your heart rate and create a sweat. Pen your exercise appointments into your calendar because they create, as reported in a study in the Journal of Applied Physiology, a significant loss in visceral abdominal fat.
Tips and Warnings
- Be patient with your efforts and stick to your plan. Fast weight loss may still take weeks or months--depending on how much you have to lose. Keep your expectations in line with your own body and celebrate achievements in terms of where you began, not in terms of what you perceive to be an ideal.
- Please check with a doctor before beginning any exercise program.
Things You'll Need
- Whole grains (like brown rice and oatmeal)
- Mono-unsaturated fats (found in olives and nuts)
- Lean protein and low-fat dairy
- Athletic clothing
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