Belly fat accumulation happens for a variety of reasons, including inactivity and eating too many calories. If you're working out at the gym and not losing belly fat, a few lifestyle modifications can help. Selecting higher intensity cardio activity and eating foods that help you feel full, without the excess calories can help.
Workout Intensity
If you're working out at the gym, but not shedding belly fat, increase your workout intensity. For example, walking at 2 mph burns 183 calories an hour for a 160-lb. person, according to MayoClinic.com. However, increase your intensity to jogging and burn 584 calories an hour. Or, increase your intensity even higher to running and burn 986 calories an hour. Rollerblading is another high-intensity activity, burning 913 calories during an hour session.
Interval Training
If high-intensity activities are too difficult for your fitness level, improve your strength and boost calorie burning through interval training. Interval training is a workout approach that alternates light activity with vigorous activity. For example, if you usually walk at the gym, start out walking for a few minutes. Then, increase your intensity to jogging for a few minutes. Rotate between the two activities for at least 30 minutes.
Tummy Toning
Plan at least two strength-training sessions weekly to tone your belly. Sessions need to last 20 to 30 minutes. Abdominal hollowing is an effective exercise for toning your midsection. Start out on your hands and knees. Contract your midsection toward the spine and hold for 10 counts. Release and repeat 10 repetitions during your workout session. Another effective exercise is the abdominal hold. This exercise targets your lower abdominal muscles. Sit on the edge of a chair and pull your feet off the ground 2 inches. Hold the contraction for three counts and release. Repeat the abdominal hold for 60 seconds.
Diet Modifications
Eat a low-calorie diet to promote midsection weight loss. Select foods that are high in fiber and volume, which allows you to feel satisfied without overeating. Fruits and vegetables are good options, high in water content and fiber. Whole grains, such as whole-wheat pasta, oatmeal and whole-wheat bread are a few more options. Lean protein sources, like lentils, beans and skinless chicken are also healthy options for losing belly fat.
References
- Fitness; Top 10 Abs Exercises; Lexi Walters; May 2008
- Mayo Clinic; Belly Fat in Women; April 2009
- Mayo Clinic; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2008
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
- Mayo Clinic: Energy Density and Weight Loss; Feel Full on Fewer Calories; January 2011
Member Comments