Belly fat increases your risk for disease, like cardiovascular disease, type 2 diabetes and even cancer, warns MayoClinic.com. However, you can’t spot-reduce any area of your body, including your belly, with specific exercises for that area. If you want to lose belly fat, you’ll need to shed fat all over with physical activity and a reduced-calorie diet. Together, these healthy changes will help you shed unwanted belly fat and meet your fat-loss goal.
Calorie Deficit
A healthy rate of fat loss is about 1 to 2 lbs. a week, according to the MedlinePlus online medical encyclopedia. To accomplish this, you must create a calorie deficit. A calorie deficit occurs when your burn more calories than your body needs to function each day. A pound of fat contains about 3,500 calories, so for each pound of fat you want to lose, you’ll need to trim 500 calories a day. Double you weight loss by trimming 1,000 calories a day.
You can accomplish your fat loss with a reduced-calorie diet and physical activity. For example, if you want to lose an average of 2 lbs. weekly, you might decide to eat 700 fewer calories and exercise to burn 300 calories daily. The Centers for Disease Control and Prevention recommend that healthy adults get at least 150 minutes per week of moderate-intensity exercise — depending on how much fat you want to lose, you could aim to double that amount.
Cardio Activity
Lose belly fat more quickly by selecting vigorous cardiovascular activity, which burns calories faster. Jogging, running and rollerblading are a few high-calorie-burning options; all burn more than 500 calories an hour for a 160-lb. person, MayoClinic.com calculates. If vigorous activities are too difficult, start out with moderate activity. Walking, riding a bike or taking a water aerobics class are a few options. Consult your doctor before making any dramatic changes to your workout regimen.
Circuit Training
Meet your fat-loss goals quicker with circuit training. This approach burns 30 percent more calories than traditional strength-training sessions, reports “Fitness” magazine. Start out with a belly-toning or other resistance exercise, like crunches. Alternate to vigorous cardio activity, such as jumping rope or jogging. Continue to rotate between a new toning exercise and intense cardio activity for your entire workout session.
Healthy Eating
If you want to lose 1 to 2 lbs. of fat weekly, you’ll need to make dietary changes. Focus on eating low-calorie foods that leave you feeling satisfied. For example, fruits and vegetable are high in water content and low in calories. This means you can eat more for fewer calories. As a bonus your body takes longer to digest the fiber found in fruits and vegetables, which helps curb hunger cravings. Other good food options include whole grains, low-fat dairy products and lean protein sources.
Discuss a healthy calorie intake with your doctor. Men need at least 1,500 daily calories, women a minimum of 1,200.
References
- 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 Adults Need?; March 2011
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