Losing belly fat doesn't require any specialized products -- you don't have to buy anything. Gimmick devices and diet supplements promising shortcuts won't selectively reduce belly fat. Spot reduction doesn't work. Visceral fat, the belly fat stored around your internal organs, generates metabolic wastes that harm your health, raising your risk of heart disease and diabetes. Losing this toxic fat and the rest of your belly fat requires moderate calorie restriction and the right exercise program.
Step 1
Practice limiting serving sizes. Check serving sizes on nutrition labels and in calorie guides to learn how to create accurate portions. Limit most food portions to the size of your fist.
Step 2
Reduce empty calories in your diet. Cut down on processed foods, snack foods, sweets, sweetened beverages and alcohol. Alcohol contributes to belly fat. You need a 3,500 calorie deficit to lose 1 pound of fat. Cut calories by 500 to 1,000 below your current intake -- if your weight is stable -- to promote a health rate of weight loss of 1 to 2 pounds a week.
Step 3
Drink at least eight 8 oz. glasses of water each day. Consume more water when you exercise. Water helps maintain your metabolism -- minor dehydration reduces your rate of burning calories.
Step 4
Walk briskly, take an aerobics class or engage in any form of cardio most days of the week. If you've been inactive, start with the amount of activity you can perform without strain, and increase your exercise time and intensity in small increments. Aim for 60 minutes of exercise per day, most days of the week.
Step 5
Boost your metabolism. Lift weights or perform body weight exercises such as pushups, squats, triceps dips, lunges and pullups at least twice a week for 20 minutes. Strengthening exercises increases muscle and elevate your metabolism to help you lose belly fat.
Step 6
Add core training exercises to your fitness program. Perform the plank, side plank, crunches and bicycle exercise to strengthen your abdominal and back muscles. Work your core muscles at least three times a week to improve your posture and improve your strength and endurance. Core training won't spot reduce belly fat, but it can contribute to a firmer midsection and help you look slimmer.
Tips and Warnings
- If you've been inactive, exercise for at least 10 minutes at a time, as many times per day as you can. Add a few minutes at a time to your exercise sessions to improve your endurance and burn more calories. Increase your intake of non-starchy vegetables to make your meals filling and lower in calories. Reduce saturated fat and trans fats -- this may reduce the development of visceral fat. Choose heart-healthy fats such as olive oil and safflower oil.
- Consult your doctor about any medical concerns, and before beginning an exercise program.
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