Belly fat, also called the "fat pad" makes it hard to zip up your jeans; however, it also increases your risk for serious health issues, like cadiovascular disease and cancer. Losing this fat quickly requires combining regular exercise with a reduced calorie diet. These healthy lifestyle changes can help you lose 1 to 2 lbs. weekly, the fastest weight loss recommended.
Interval Training
You need at least 30 minutes of cardio activity daily to lose belly fat. Interval training is an effective method for increasing strength and burning calories quicker. Start out with a low-impact activity, such as walking. After a few minutes, switch to a strenuous activity, like jogging or jumping jacks. During the low-impact activity, you can talk. However, with strenuous activity, it's difficult to say more than a few words.
Abdominal Hold
Plan at least two strength training sessions each week. The abdominal hold is an effective exercise for targeting your lower abdominal muscles. Use a firm kitchen chair for this exercise. Sit on the edge of the chair with your feet flat on the floor. Contract your midsection muscles and lift your feet two inches off the ground. Hold this exercise for five seconds and release to your starting position. Repeat the abdominal hold exercise for a minute, recommends "Fitness" magazine.
Pelvic Tilt
Another effective exercise for toning the midsection muscles quickly is the pelvic tilt. Lie down on an exercise mat, bending your knees. Take a few deep breaths and contract the core muscles. Lift your buttocks toward the ceiling and hold, using the abs to power the movement. After holding for 10 seconds, release. Continue to repeat the movement 10 times during your workout session.
Cut Calories
Cutting calories helps you lose midsection weight quicker. Losing a pound of fat requires cutting weekly calorie intake by 3,500, according to MedlinePlus. This is about 500 calories daily. Losing 2 lbs. of fat requires cutting 7,000 weekly calories. Meet this goal by selecting foods that contain fewer calories and higher amounts of fiber. High fiber foods take longer to digest, helping you feel fuller longer. Vegetables, fruits and whole-grains are good options. Also, eat lean sources of protein and low-fat daily products.
References
- MayoClinic.com; Interval Training: Can it boost your caloire-burning power?; February 2010
- Fitness Magazine; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2009
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
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