Muscle mass starts to diminish with age, according to the Mayo Clinic. As a result, your body may start to burn fewer calories, which may increase your weight. Too much fat increases your risk of certain health conditions including high blood pressure and cholesterol, heart disease, diabetes as well as certain kinds of cancers and possibly early death. Though it's not possible to pick and choose where to lose weight, changing your diet as well as your lifestyle will help get rid of fat on your belly and elsewhere.
Step 1
Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains.
Step 2
Eat smaller meals. One pound of fat equals to 3,500 calories. By reducing your caloric intake by 500 calories a day, you may start to lose 1 pound of fat a week.
Step 3
Drink water. Sugary drinks such as soda and coffee add a lot of calories to your diet. If you don't like the taste of water, squeeze a lemon or lime or try flavored bottles of water.
Step 4
Exercise. The Centers for Disease Control and Prevention recommends 150 minutes of moderately intensive physical activity a week. These activities may include going to the gym, running, walking, riding a bicycle or playing a sport. For even greater health benefits and results, aim for 300 minutes a week.
Step 5
Strengthen your abdominals. Spend 30 minutes on crunches, squats, lunges and front planks three to four days a week. If you are unable to perform these workouts, use a fitness tool such as a stability ball. Or start with a modified pushup where you perform the exercise on your hands and knees.
Step 6
Stress less. Stress affects your body's metabolism, which may increase your weight or stall weight loss. Find healthy ways to handle stress including meditation, yoga or learning deep breathing techniques.
Things You'll Need
- Stability ball
References
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- HelpGuide.org: Healthy Weight Loss and Dieting Tips
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- American Council on Exercise: Ab Exercises
- HelpGuide.org: Relaxation Techniques for Stress Relief
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