If you have large amounts of fat around the middle, then you may want to find a way to get rid of your belly fat and love handles for good. Not only does excess fat around the midsection hurt your appearance, but also puts you at risk for serious medical conditions, such as cardiovascular disease, sleep apnea, gallbladder disorders and diabetes. Speak to your doctor about monitoring your progress as you attempt to lose weight.
Step 1
Trim calories from your daily intake. If you are eating foods high in fat and calories, losing belly fat will be difficult. Instead, most of your calories should come from lean meats, fat-free dairy products, whole grains, fruits and vegetables. Reduce calories further by eating smaller portions at mealtimes.
Step 2
Make time for cardio exercise most days of the week. According to the American Council on Exercise, if you wish to lose belly fat, you should aim for 60 minutes of moderate to vigorous exercise most days of the week. Examples include running, jogging, kickboxing, cycling, tennis, basketball and rollerblading.
Step 3
Perform exercises that target the obliques. When you participate in core training exercises that work the obliques, you can build muscle in the area to diminish the appearance of love handles. A sample move provided by "Fitness" magazine is a stability ball twist. Roll back onto an exercise ball while holding a medicine ball in front of you. Twist your torso to the right while keeping the ball fully extended in front of your chest. Twist back to the center and repeat the move to the left. Aim for two to three sets of 10 to 12 reps.
Step 4
Exercise the core. Core training exercises can build muscle in the abdominals for a more toned midsection. For instance, the bicycle maneuver can be used to target the obliques and rectus abdominus muscles. Lie flat on your back and bring your knees up at a 90-degree angle. Pump your legs to simulate riding a bicycle. Bring your left elbow to your right knee and your right elbow to your left knee. Repeat for a total of 12 reps for each side.
Things You'll Need
- Exercise ball
- Medicine ball
- Mat
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