While many of us desire a trim, flat midsection, exercising to reduce fat from just one part of the body, such as the belly, is not possible. The fact is that to trim belly fat you must burn more calories than you consume by cutting calories, exercising regularly or, preferably, a combination of the two. This will help you lose weight all over, including from your belly.
Muscle-Strengthening Exercises
Step 1
Lie on your stomach with your hands under your shoulders and push up into a plank or push up position. Hold for 30 to 60 seconds. Rest for 30 seconds and repeat.
Step 2
Lie on your stomach with your hands under your shoulders and push up into a plank position. Bring your right knee toward your stomach and twist to your left elbow. Return your leg to the starting position and repeat with your left leg. Complete 10 repetitions.
Step 3
Lie on your right side with your knees bent and your elbow directly under your shoulder. Press through your elbow, raise your hips off the floor and hold for a count of two. Return to starting position and do 10 times. Repeat on left side.
Activities
Step 1
Take a 30-minute walk on most days. Your pace should be fast enough to raise your heart rate but not so fast that you can't talk at all or have trouble breathing.
Step 2
Increase your daily steps. It's recommended that adults try to take 10,000 steps per day. You can achieve this by taking the stairs instead of the elevator and parking further away from entrances to stores and your office, among other things.
Step 3
Reduce the amount of time you spend being sedentary. Limit your television watching to no more than two hours per day. You also can stand while doing household chores, such as folding laundry or paying bills.
Diet
Step 1
Reduce your portion sizes. Many of us are eating two or three servings during one meal. You must read food labels and measure portions to make sure you're enjoying the proper amount of food.
Step 2
Avoid soda, sweetened coffees, energy drinks, sports drinks and juice instead choosing water, unsweetened herbal teas and fat-free milk.
Step 3
Eat more fruits and vegetables, at least two cups of fruit and three cups of vegetables per day.
Step 4
Add low-fat or fat-free dairy products such as yogurt, milk and cheese to your diet.
Step 5
Choose lean sources of protein such as fish, chicken, beans, nuts and seeds over red meat, processed lunch meat, bacon and hot dogs. Try not to exceed two servings or 6 oz. of lean protein per day.
Tips and Warnings
- The American Council on Exercise recommends performing muscle-strengthening exercises twice weekly along with at least 30 minutes of moderate aerobic activity three to five times a week to help trim your midsection.
- Always consult a physician before beginning any exercise program. Warm up before exercising and stretch before and after your workout.
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