Many individuals experience an increase in fat as they age. Lack of exercise combined with poor diets can increase your odds of developing excess fat over many areas of your body, including your abdomen and torso regions. Loose muscle tone in this reason can increase the appearance of love handles and overall abdominal heaviness. Although you cannot remove fat in specific areas of your body, you can diet and exercise to minimize the appearance of belly fat and love handles. According to MayoClinic.com, fat in this area responds well to diet and exercise.
Diet
The Centers for Disease Control recommends losing weight gradually, at a rate near 1 or 2 lbs. each week. Reduce your calorie consumption by about 500 to 1,000 calories per day to accomplish this weekly goal. Follow a balanced diet that includes a variety of foods from every food group. Consume low-calorie foods that supply vitamins, minerals, carbohydrates, protein, fiber and healthy fats, such as unsaturated fats. Include whole grains, fat-free dairy products, vegetables, fruit and lean cuts of meat, fish and poultry.
Abdominal Hollowing
According to MayoClinic.com, the best way to lose belly fat is through moderate-intensity, daily exercise. Get on your hands and knees on the floor. Allow your abdominal muscles to relax, letting your belly hang as you draw in a deep breath. Breathe out, drawing your bellybutton toward your spine as you near the end of your exhalation. Hold this squeeze for about 10 seconds. Release your muscles and relax for 10 seconds. Repeat the exercise 10 times.
Burn Fat
Military.com recommends cardiovascular exercise to help you lose the fat in the area of your belly and love handles. Perform 20 to 45 minutes of calorie-burning exercises four to five times each week. Include exercises like brisk walking, bicycling, swimming and running. Mix in a few calisthenic exercises, such as squats, lunges and push-ups.
Pelvic Tilt
MayoClinic.com recommends toning your lower abdomen by performing pelvic tilts. Lie on your back on a firm surface, bending your knees to allow the soles of your feet to rest firmly on the floor. Tighten your abdominal muscles and bend your pelvis slightly upward to press your back firmly against the floor. Hold this contraction for five to 10 seconds. Relax and breathe normally for a few seconds and then repeat the movement. Start with five repetitions, working your way up to a total of 10 to 20 repetitions as your muscle strength builds.
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