Fat can accumulate just about anywhere on the body -- and it can be stubborn when it develops on your waist and lower abdomen. Not only can an expanding waistline hinder your confidence and self-esteem but it can also jeopardize your health. According to MayoClinic.com, belly fat can increase your risk for diabetes, heart disease, certain types of cancer and stroke. To lose your love handles, lower abdominal fat and waist fat you will need to engage in a healthy eating plan and participate in daily activity.
Step 1
Start a strength-training program for your entire body. Complete at least two sessions per week that include exercises for your arms, legs, back, shoulders and chest. Perform eight to 10 exercises during each session. Use heavy weights and complete six to eight repetitions for more muscle mass or use lighter weights and complete 12 to 15 repetitions for more muscular endurance.
Step 2
Complete abdominal training every other day. Focus on exercises that target the top, bottom and sides of your stomach. Choose eight to 15 exercises and complete as many repetitions as you can for each exercise. Crunches, trunk rotations, flutter kicks and bicycles tone the muscles in midsection. To perform a crunch, lie on your back with your feet flat on the floor and your knees bent. Place your hands behind your head and use your stomach muscles to lift your upper body off the floor, then lower back down. To complete the bicycle exercise start in the crunch position and then lift your feet off the floor. Pull your opposite knee and elbow toward one another and switch sides. Your legs should move in a pedaling motion.
Step 3
Perform moderately intense cardio for at least 30 minutes each day. Perform the cardio after your strength training to burn more body fat. Choose activities that burn a high rate of calories, such as running, cycling, swimming, kickboxing and the elliptical trainer.
Step 4
Increase the intensity of your cardio workouts. Over time your body will adapt to the exercises you perform and you will need to work harder or longer for continued results. Try working at a faster pace or performing very fast intervals mixed with slower, resting periods. Each interval can last as short as 30 seconds or as long as two minutes. During the fast interval you should be working as hard as you can and using all of your effort. The resting intervals allow you to catch your breath and prepare for the next fast interval.
Step 5
Improve the nutrition of your diet. Avoid fried foods and fast food restaurants, which have more than 400 calories per serving and sugar as one of the first five ingredients. Eat a variety of fruits, nuts, grains, vegetables, lean protein and fat-free dairy products. These foods will give you vitamins without added fat, sugar or calories.
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