Carrying extra fat around the middle endangers your health. People with excess belly fat are more likely to develop chronic illnesses like heart disease and diabetes, and increase the risk of heart attack and stroke. You cannot lose 5 to 10 lbs. of fat exclusively around your stomach, but there are several methods to shed extra fat throughout your body with diet and exercise.
Step 1
Reduce your calorie intake by 500 to 1,000 calories a day. A pound of body fat equals 3,500 calories, so a reduction of 500 to 1,000 calories daily results in a 1 to 2 lb. weight loss per week. It is recommended you achieve this calorie deficit through a combination of diet and exercise, as using only one method may be detrimental to your health.
Step 2
Perform cardiovascular exercises several times a week. Cardio workouts increase your heart rate and burn excess stored fat. Try running, swimming, jumping rope or stairclimbing for at least 45 to 60 minutes daily, five days a week.
Step 3
Kick up your cardio and burn more calories with interval training. Take any aerobic activity of your choice and increase the intensity for a few minutes, then decrease for a few minutes. For example, sprint for three minutes then walk for three minutes. This helps you burn more calories in less time. Aim for 30 minutes of cardio intervals.
Step 4
Alleviate your stress levels to lose belly fat. The stress hormone cortisol is released when you feel stressed out, and this increases body fat storage in the stomach. It may not be possible to get rid of all your stress, but you can train your body to become more relaxed through deep breathing techniques, meditation or taking a hot bath or sauna. If you've never meditated, try sitting alone in a quiet room, close your eyes and focus on your breath. Do this a few minutes in the morning and at night to help reduce your stress.
Step 5
Consume a clean diet. Eliminate empty calories like pastries, chips, sodas and alcohol because these contain few nutrients, but plenty of fat, sugar and calories. Eat lean proteins like fish or grilled chicken, as well as fresh fruits, vegetables and complex carbohydrates.
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