An expanding waistline can be a frustrating problem. However, it’s possible to shed belly fat with a few lifestyle changes. The key to losing fat around your stomach is physical activity and dietary modifications. You must increase calorie burning with cardiovascular activity and strength training as you cut your daily calorie intake. Consult your doctor before beginning any new weight-loss regimen.
Cardio Activity
Cardiovascular activity helps you burn calories. When the body burns more calories than it takes in, it taps into fat reserves, resulting in fat loss all over, including around the stomach. If you’re just starting your workout plan, select moderately intense types of activity, like water aerobics or brisk walking. As you get stronger, burn fat even faster with activities like jumping rope, jogging and playing racquetball. Discuss the best activity level for your situation with your doctor.
Strength Training
Plan at least two strength-training sessions weekly, incorporating exercises like the abdominal crunch to tone the abdominal area. Strength training doesn’t just help you burn calories during the session — your body will continue to burn calories even after the workout is over. Sessions should last about 20 to 30 minutes. Give yourself a day off between strength-training sessions.
Circuit Training
Streamline your workout with a circuit-training approach, which, according to "Fitness" magazine, burns 30 percent more calories than strength training alone. Start out with a belly-toning movement, like the abdominal crunch, for about a minute. Alternate to an intense cardio activity, like jumping rope, for a minute. Rotate through a series of strengthening exercises and jumping rope to complete one circuit, which should take 10 to 12 minutes; aim to perform at least three full circuits, for at least 30 total minutes, to shed fat around your stomach and elsewhere on your body.
Weight-Loss Foods
Reduce your calorie intake by eating foods that allow you to feel full on fewer calories. Choose foods high in water content, like fruits and vegetables, recommends MayoClinic.com. For example, grapefruit contains about 90 percent water — and each half-grapefruit has only 39 calories. Another high-water option is carrots, containing only 25 calories for per cup.
Eat foods high in fiber. Fiber takes longer to digest, meaning you’ll feel satisfied for longer. Foods high in fiber include brown rice, whole-wheat bread and whole-wheat pasta. Fruits and vegetables also contain fiber. You should also eat low-fat dairy products and lean protein sources, like cottage cheese, fresh-water fish, beans and lentils.
References
- MayoClinic.com; Belly Fat in Women: Taking – and Keeping – It Off; April 16, 2011
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; Dec. 1, 2009
- “Fitness” magazine; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent; July 2006
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; Jan. 20, 2011
- Centers for Disease Control and Prevention; How Much Physical Activity do you Need?; March 30, 2011
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