Fat around the bellybutton can be difficult to lose. However, the decision to lose excess fat around the bellybutton is a wise decision. The National Academy of Sports Medicine indicates that excessive mid-section fat can increase your chances of developing heart disease, stroke and diabetes. Since you cannot specifically target fat loss to just your bellybutton region, you will need to engage in an all-around diet and exercise program to help shed any unwanted fat.
Step 1
Eat five to six small, healthy meal per day. Consume plenty of fruits, vegetables, low-fat dairy, whole grains and lean meats. Eat small meals throughout the day to help you from over-eating and snacking on junk foods between meals. Small meals can leave you feeling satisfied.
Step 2
Replace high-calorie beverages with water. Water can help keep you feel full and aid in muscle recovery as you exercise. Drink eight, 8-oz. glasses daily.
Step 3
Reduce your daily caloric intake by 500 calories each day. MayoClinic.com indicates reducing 500 calorie from your diet a day can amount in 1 lb. of fat loss per week -- healthy weight loss occurs at a rate of 1 to 2 lbs. per week.
Step 4
Burn calories by participating in 60 to 90 minutes of cardiovascular exercise, five days per week. This is NASM's exercise recommendation for individuals looking to lose weight. Cardiovascular exercise is any exercise that causes you to break a sweat and your heart rate to elevate. Consider swimming, cycling, brisk walking, jogging, aerobics, gardening or dancing.
Step 5
Participate in a strength-training program once or twice per week in 30 minute sessions, according to NASM. Strength training can help burn calories as well as tone and strengthen your midsection as you lose weight. Perform exercises in one set of 20 repetitions. Consider push-ups, sit-ups, squats, lunges, bicycles, crunches, planks, reverse crunches and side bends.
Tips and Warnings
- Avoid depriving yourself. It is okay to indulge in dessert or another high-calorie treat every once in awhile.
- Always receive physical clearance from your doctor prior to beginning any diet and exercise program.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- MayoClinic.com: Weight Loss; Dec. 18, 2010
- MayoClinic.com: Counting Calories; December 18, 2009
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