Belly fat poses both body image and health concerns for men and women. Losing this flab is not only stylish, it's a big relief for the vital organs that are bogged down by bulge. Unfortunately, spot reduction is impossible. There is no quick, six-pack solution. Avoid the obvious culprits like mindless eating and sedentary activities. Check food labels and add extra movement to each day.
Foods to Try
Add monounsaturated and omega-3 fatty acids to your diet. They are heart smart and satisfying according to the Fitness Magazine website. Incorporate walnuts, almonds, and olive oil into your snacks and meals. The Shape website recommends wine. They report that drinking one glass of wine with meals actually speeds up calorie burn. Since fiber is not digestible, it cleans out the digestive system and leaves few calories behind. Find labels that indicate 100 percent whole wheat.
Check Labels
According to FitnessMagazine, trans-fats are likely to settle in your belly because that is the easiest place for the body to store these foreign, man-made chemicals. Avoid store-bought baked goods and processed foods. They also contain excess sodium which is another belly-expander. Stay under 2,400 mg of sodium per day, writes the Shape website, to prevent water retention. Use fresh ingredients to create your own meals and snacks that contain vegetable oils and controlled ingredients.
Move
Responsible eating is crucial to battling belly bulge but exercise refines your body's shape in a way that diet alone cannot. FitnessMagazine reports that ab fat actually responds quicker to cardio exercise than fat in other areas of the body. Recruit a partner and trade the couch for a stationary bike or add a walk to your lunch break. Find fun, heart-pumping activities and commit to 30-40 minutes of exercise five days a week.
Strengthen
Trim your waist by adding core strengtheners to classic crunches. Practice core exercises twice a week for maximum results, writes Shape. The magazine favorite is "plank walk". From plank position, walk your hands forward and back. Lift one leg at a time for added intensity. Marching crunches are another great belly toner. March in place bringing your knees up to waist height. Place your palms behind your head and touch alternate elbow to knee while marching.
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