Many dieters feel they must purchase a gym membership to attain the body of their dreams. This is simply not true. The two main components of losing fat -- diet and exercise -- can easily be done at home and without the need for expensive equipment. Often, there is no need for equipment, as your body weight can serve as your resistance-training mechanism. Getting rid of unhealthy visceral fat can be accomplished through simple lifestyle modifications.
Step 1
Eat breakfast every morning. Many people feel they can skip this meal when trying to lose fat, but it usually has the opposite effect. Breakfast helps jump-start your metabolism, gives you energy, stabilizes glucose levels and prevents overeating later in the day. Grab a half-cup of berries with a hard-boiled egg or a granola bar and yogurt before you head to work.
Step 2
Throw junk food and other empty calorie foods out of your pantry. This includes potato chips, cakes, cookies, muffins and canned foods. Replace them with healthier alternatives like fresh fruits and vegetables, lean meats like fish and chicken breast and low-fat dairy products.
Step 3
Tone your belly with basic abdominal exercises like crunches and torso twists. To do a crunch, lie on your back, plant feet on the floor, bend your knees and clasp your hands behind your head. Slowly raise your shoulders 6 to 8 inches off the floor, hold and then release. Torso twists are done in a standing position with feet shoulder-width apart and both hands placed on your hips. In a controlled motion, twist your torso to the right, keeping your hips and legs stable. Turn back to center, then twist to the left, and turn back to center. Do three sets of 25 reps of both exercises every other day.
Step 4
You can burn belly fat with cardio exercise. Ab resistance training can give you a lean appearance, but cardio actually melts the fat. Try brisk walking or jogging around your neighborhood. If you have stairs in your home, try running up and down them several times, or jump rope. Use the interval-training format -- where you alternate between high and low intensities -- to speed up your fat-burning efforts. Aim for at least 30 to 60 minutes of cardio, four to five days per week.
Member Comments