Losing belly fat in three months can be difficult, but if you follow a plan and stick with it, you will be successful. Losing belly fat is an important goal because belly fat is associated with an increased risk of heart disease, diabetes, cancer and stroke. A plan that reduces your caloric intake and increases your physical activity will help you lose belly fat in three months.
Step 1
Decrease the total amount of calories you consume per day to lose belly fat in three months. You must decrease your caloric intake by 3,500 calories to lose 1 lb. of fat. If you reduce your caloric intake by 500 per day, you will lose 1 lb. of fat per week and 12 pounds of fat over three months. to reduce your intake, first you should avoid eating high-calorie foods and beverages, such as fried foods, sodas, juices and desserts.
Step 2
Improve your diet with healthier foods choices to lose belly fat over the next three months. Choose more fruits, vegetables, legumes, whole grains, lean meats and low-fat dairy. These foods will help you lose belly fat because they are low in calories and contain many vitamins and nutrients to optimize your health. The U.S. Department of Agriculture recommends filling half your meal plate with fruits and vegetables, one fourth with whole grains and one fourth with lean meat or other proteins. To meet your goals, plan as many meals as possible based on these recommendations.
Step 3
Begin a regular aerobics exercise program to lose belly fat over the next three months. Start with a regular walking program, in which you walk at a fast pace for 30 minutes per day, at least five days per week. As your endurance improves, try jogging or running to burn more calories. Also consider joining an aerobics class at a local gym or hiring a personal trainer who can keep get you motivated for the next three months.
Tips and Warnings
- Measure your waist circumference at least once per week to make sure you are losing belly fat.
- Consult your physician before beginning a regular exercise program.
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