Spot-reduction is a myth. The way to lose abdominal fat easily involves creating a calorie deficit. Burning more calories than you consume results in overall reduction of body fat, including abdominal fat. However, you do not need strict diets or killer workouts to create a calorie deficit. By making simple but long-lasting changes to how you eat and exercise, you can easily lose belly fat and improve your appearance and health. If you have medical concerns, consult your doctor about tailoring a fitness and food plan to help you meet your goals.
Step 1
Replace two caloric foods you eat daily with lower-calorie options. Swapping a syrupy coffee drink for a nonfat cappuccino and dessert for a bowl of fresh fruit saves you about 500 calories per day. Make these swaps for one week and you lose 1 lb. of body fat.
Step 2
Skip sweetened beverages. Drinking water or homemade fruit and vegetable smoothies instead of soda, packaged juice drinks and flavored waters saves you calories.
Step 3
Perform strength training several times per week. Building muscle tissue with power yoga, Pilates, calisthenics, lifting weights, plyometrics, squats, lunges or sun salutations changes your body composition; lean body tissue replaces fat. Your body burns more calories to support muscle tissue, raising your metabolism.
Step 4
Add cardiovascular activity to your daily schedule. Work in the garden, walk to work, climb stairs, jog around the park, join a hiking group, do heavy cleaning around the house, swim laps or dance to fast music. The more vigorously you move, the more body fat you burn.
Step 5
Move. Keep moving while at work, at home and at play. Sitting for prolonged periods promotes bulging waistlines. Stand or dance while watching television. Take yoga breaks at work or while studying. Walk on a treadmill while reading. Pace while talking on the telephone.
Tips and Warnings
- Practice proper posture to increase core muscle strength and appear thinner.
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