Weight loss happens when you consume fewer calories than your body burns during exercise. When aiming to lose 5 to 10 lbs. of belly fat, you must create a daily calorie deficit. One pound is equal to 3,500 calories, so by eliminating 500 to 1,000 calories daily through diet and exercise, you can lose 1 to 2 lbs. per week. Since you cannot spot reduce, or lose fat from only one area, you must combine diet, exercise and strength training to lose fat from your abdomen, and the rest of your body.
Step 1
Write down all the foods you eat. Include portion sizes and details about how the food was prepared. Use a calorie count journal to determine the total number of calories you eat each day. Also, log the amount of exercise you do daily, along with the time and intensity.
Step 2
Switch packaged and processed foods with fresh foods such as fruits, vegetables, lean protein and whole grains. These foods are nutrient dense but low in calories. Also, reduce your sodium intake, as this can cause you to retain water, giving your belly a bloated appearance.
Step 3
Lift weights to increase your metabolism. Lean muscle burns more calories than fat, reports MayoClinic.com. Lift weights at least two to three times a week to boost your calorie-burning power. Along with your abdominals, target other major muscle groups, such as arms, shoulders, thighs, calves and back muscles.
Step 4
Ramp up your cardio exercise to burn fat covering up your belly. Jogging, brisk walking, biking, elliptical training and dancing are among the most popular fat-burning exercises. According to the Cleveland Clinic, you should complete at least 30 to 60 minutes per session, three to seven days a week.
Step 5
Pick any of the aforementioned cardio exercises to use in an interval training program. According to MayoClinic.com, you can burn more calories in a shorter period of time using high intensity intervals. For example, run for one minute and then walk for one minute. Bicycle uphill and then coast downhill, 10 times. Do this for at least 30 minutes per session.
Things You'll Need
- Journal
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