How To Reduce The Belly Or Stomach In A Few Weeks

When the body takes in more calories than needed to function, it stores the excess as fat. This results in weight gain all over, including your stomach. If you want to reduce your tummy within a few weeks, focus on high intensity cardio, strength training and eating a low calorie diet. Together, these lifestyle changes will assist with accomplishing your goals, and reducing your stomach fat.

Step 1

Set fat loss goals. If you want to reduce your stomach or belly in a few weeks, create a daily calorie deficit. A calorie deficit occurs when you burn more calories than you consume. The result is fat loss all over, including your belly. A pound of fat contains 3,500 calories. For each pound of fat you want to lose, you need to burn 3,500 calories. For example, for a 1 lb. weekly weight loss,you need to reduce your intake by 500 daily calories.

Step 2

Use cardio activity to burn belly fat. Select the highest intensity activity you can tolerate. For example, walking burns 183 calories an hour for a 160 lb. person, however, rollerblading burns 913 calories an hour. Other high intensity activities include running, playing racquetball and jumping rope.

Step 3

Target your stomach twice a week with toning exercises. Tone the bottom of your tummy with the abdominal hold. Sit on the edge of a chair. Slowly lift your feet off the floor about 2 in. Hold the contraction for five to 10 seconds, then release. Repeat this exercise for one minute. Another effective exercise is pelvic tilts. Lie down flat on your back and bend your knees slightly. Lift your pelvis off the ground and hold for three counts. Release and repeat 10 times.

Step 4

Eat low-calorie foods. Focus on consuming foods that are high volume, however, contain low amounts of calories. For example, vegetables, such as leafy greens, carrots, celery and tomatoes contain low-calories, however, are high in volume and fiber. Fiber helps you feel full for longer. Fruits, such as watermelon, apples, oranges and berries are a few more options. Also, eat whole-grain products, lean protein and low-fat dairy.

Tips and Warnings

Avoid fat diets. These diets promote fast belly loss; however, involve eating special food, such as cabbage soup, for several days, or involve the use of special pills or powders. The most effective way to reduce your stomach long term is through healthy lifestyle modifications.
Discuss your fat loss goals with your doctor. She will make recommendations for a healthy exercise and diet program to reduce your stomach.