An energy imbalance is to blame for midsection weight gain. When the body consumes more calories than it needs, the excess is stored as fat. If you want to lose fat around the stomach, you need to reduce calorie intake and boost cardio activity. Together, these changes allow you to burn fat and create a slimmer midsection.
Moderate Activities
If you're just starting your midsection fat loss plan, use moderate activity. During moderate activity, you're sweating but can still have a conversation. An example of moderate cardio is walking, which burns 277 calories for a 160-lb. person walking at 3.5 mph. Another option is water aerobics, which burns 292 calories an hour, according to MayoClinic.com.
High Intensity Cardio
Lose stomach fat quicker with high intensity cardio. Walking burns about 277 calories an hour, however, jogging increases calorie burning to 584 calories an hour. Boost calorie burning even higher with running. You burn 986 calories an hour with this activity, according to MayoClinic.com.
Other examples of high intensity cardio include swimming, playing racquetball and cross-country skiing, which burn more than 500 calories an hour. During high intensity activity, it's hard to say more than a few words without taking a break. Consult your doctor to discuss an appropriate activity level for your situation.
Circuit Training
Circuit training allows you to combine stomach toning exercises with cardio activity to lose midsection pounds. With this workout approach, you lose 30 percent more calories than traditional strength training, reports "Fitness" magazine. Start out with an abdominal toning exercise, like abdominal crunches. Then, alternate to high intensity cardio, like running or jumping jacks. Rotate between a new abdominal toning exercise and high intensity cardio for your entire workout session.
Cardio Workout Frequency
If you want to lose fat around your stomach, workout consistency is important. Plan at least 30 minutes of cardio activity daily, recommends MayoClinic.com. If fitting a 30-minute session into your day is difficult, use mini-sessions. For example, workout for 10 minutes in the morning and 20 in the evening. You also need at least two belly toning sessions weekly.
References
- MayoClinic.com; Belly Fat in Women: Taking --- and Keeping --- it Off; April 2011
- Weight-Control Information Network; Overweight and Obesity Statistics; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Interval Training: Calorie it Boost your Calorie-burning Power?; February 2010
- MayoClinic.com; Exercise for Weight Loss; Calories Burned in 1 Hour; December 2009
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