While genetics plays a role in how your body is built, there is no excuse to be overweight. Weight loss occurs when you burn more calories than you daily consume. Although your family may all have fat rolls, you do not have to. A clean diet and regular exercise five days each week can help you banish the belly fat and increase your confidence. Consult a doctor before starting an exercise or diet program.
Step 1
Reach a deficit. The most important factor in reducing your waistline is to burn more calories than you daily consume, creating a caloric deficit. To lose 1 pound of fat, you must burn 3,500 calories. Reducing your caloric intake and increasing your activity level can help you reach a caloric deficit and promote weight loss. A deficit of 500 calories every day leads to 1 pound of weight loss per week.
Step 2
Increase your activity level. Burning calories leads to weight loss from your entire body, including your abdominals, no matter what your genes are. Even if you have genetic fat rolls, burning calories with cardio training can reduce them. The American College of Sports Medicine suggests completing at least 60 minutes of aerobic training daily when trying to reduce your body fat.
Step 3
Build strength with circuit training. Increasing the lean mass on your body allows you to burn more calories efficiently, according to Mayo Clinic. Circuit training allows you to burn a high amount of calories during and after your exercise because it keeps the body moving. Complete six to 10 different exercises, moving from one exercise to the next without rest, until fatigued.
Step 4
Focus on your abdominals. Target your midsection with a variety of exercises. While you may not be able to change your body's shape, you can alter your body composition and reduce fat rolls. Complete three abdominal exercises after your aerobic routine, completing three sets of 12 repetitions. Choose from bicycle twists, sit-ups, crunches, leg lifts, planks, side planks, scissor kicks and reverse crunches.
Step 5
Eliminate or reduce empty calories. Soda, fast foods, processed foods and alcohol have empty calories because they provide your body with little to no nutritional value. For example, the Sugar Stacks website explains that one soda has 140 calories; drinking three sodas each day adds up to 420 calories. Cut back on empty calories -- or eliminate them -- to see faster belly-fat-loss results.
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