Belly fat is not just a problem for fitting into your favorite clothes. It’s a health risk, too. Your risks of developing breast cancer, stroke and cardiovascular disease are higher if you have excess belly fat, the Mayo Clinic says. Although you cannot-spot reduce your belly or any other part of your body, you can lose belly fat by combining a reduced-calorie diet with increased physical activity. Together these changes can help you break down belly fat.
Step 1
Burn fat with cardiovascular exercise. The Mayo Clinic recommends a minimum of 30 minutes daily for fat loss. If you have not exercised recently, select moderate activities such as walking or an aqua aerobics class. As you get stronger, you can burn even more belly fat with more intense activities, such as jumping jacks, rollerblading and running.
Step 2
Plan at least two belly-toning sessions each week. Strength training does not tone just your core muscles. It also burns calories. And, when you build muscle mass, your body continues to burn calories even after your workout is over. Work your core for 20 to 30 minutes.
Step 3
Use a circuit training approach. This approach can help you burn 30 percent more calories, “Fitness” magazine reports. Start with a strength training exercise such as abdominal crunches. Then, alternate to a vigorous cardio activity like jogging. Alternate between strength and cardio training for your entire workout.
Step 4
Eat high-fiber foods, which tend to be lower in calories. Fiber also helps you feel full for longer, because your body takes longer to digest fiber. Foods high in fiber include fruits, vegetables and whole grains such as brown rice, oatmeal and whole-grain pasta.
Step 5
Boost your metabolism with omega-3 fatty acids. Salmon is high in omega-3 fatty acids, so eat about 8 oz. of salmon weekly. Other foods rich in omega-3 include flax seed, walnuts and mackerel.
Tips and Warnings
- Always give your core muscles a day to rest between sessions. This encourages muscle healing and reduces injury risk.
- Women should not consume fewer than 1200 calories a day, and men should not drop below 1500, MedlinePlus warns. Discuss your personal safe caloric intake with your doctor.
References
- “Fitness”: The 10 Best Foods for Flat Abs
- Mayo Clinic; "Belly Fat in Women: Taking – and Keeping – It Off"; April 2011
- Mayo Clinic; Exercise for Weight Loss -- Calories Burned in 1 Hour; December 2009
- “Fitness”; "Circuit Training Workout: Burn 30 Percent More Calories"; Liz Neporent
- MedlinePlus; Tips for Losing Weight; October 2009
- Mayo Clinic; Energy Density and Weight Loss -- Feel Full on Fewer Calories; January 2011
Member Comments