A study run by Anne McTiernan at the Fred Hutchinson Cancer Center showed that participants who engaged in consistent exercise over a year lost three pounds of belly fat, as reported by USA Today in a 2003 article called "Belly Full of Danger." The article says that physical activity and weight loss is the way to get rid of a fat stomach. Stress can contribute to where your body keeps your excess fat, so combining exercise and dieting while lowering your stress will allow you to burn off belly fat.
Step 1
Do 30 minutes of physical activity every day such as walking at three to four mph. Stand up straight and pull your shoulders back and your stomach in. Contracting your ab muscles while walking will tighten your abdominal muscles. Walk either on a treadmill or outside on a relatively flat surface .
Step 2
Increase your exercise time by 10 to 20 percent per week, as recommended by the American Council on Exercise in an article called "A Walk a Day." Work up to 60 minutes per day for the most benefits, as advised by McTiernan. Exercise hard enough to get your rate up and be able to have a conversation.
Step 3
Keep a food diary to accurately record the number of calories you eat daily, and then cut those calories. Subtract 500 to 1,000 calories per day to lose one to two pounds of fat per week, as advised by the American Obesity Association. Eat smaller portions and eliminate fast food, processed breads, chips, sodas, candy, and other processed snacks.
Step 4
Lower your stress. Chronic stress increases the production of cortisol, a hormone that causes your body to store fat in your belly, says Elissa Epel, Ph.D. in an article for AARP magazine called "How to Lose Your Spare Tire." Dr. Epel is an assistant professor of psychiatry at the University of California at San Francisco’s Center for Obesity Assessment, Study, and Treatment. Try yoga or meditation, and also eat snacks with carbs and protein to control food cravings caused by cortisol. Pamela Peeke, M.D., an assistant clinical professor of medicine at the University of Maryland, recommends low-fat string cheese combined with an apple or low-fat yogurt with sliced almonds.
Step 5
Do strength training activities twice a week, as advised by AARP. Muscle increases your metabolism. Consult with a fitness trainer about how to weightlifting to your strength training regimen. Yoga also builds strength, so sign up for classes to tone your muscles and combat stress.
Things You'll Need
- Food diary
Member Comments