Belly fat can be difficult to eliminate, especially if you eat a diet high in refined carbohydrates -- that's why beer can give you a "beer belly." The only way to get rid of this fat is to steadily and consistently burn more calories than you consume. This means you need to eat less and exercise more. Crunches won't cut it for exercise; these targeted movements only tone the muscles below the fat. Instead, you need to raise your heart rate for a substantial amount of time to reach the fat-burning level. Increased overall activity and smart food choices can also help you shed those stubborn pounds.
Step 1
Perform no less than 30 minutes of moderately-intense aerobic exercise per day, and preferably 60 minutes. Aerobic exercise includes activities such as running, biking, boxing, martial arts and organized sports. According to Harvard Health Publications, researchers at Duke University Medical Center found that if you exercise the equivalent of jogging 20 miles per week, you should lose both visceral and subcutaneous fat. Subcutaneous fat is the jiggly stuff you can grab at the surface, while visceral fat is stored around your organs, and it is often the cause of flabby belt lines. Visceral fat is strongly linked to heart disease and diabetes.
Step 2
Perform strength training, such as lifting free weights or using a weight machine, at least one hour per week. These exercises don't immediately burn calories, but they do boost your resting metabolism, so you burn more throughout the day. Vary your routine to work all of your muscles evenly instead of focusing on your stomach.
Step 3
Decrease the calories you consume by 250 to 500 per day. A pound of fat equals 3,500 calories, so you need to burn an extra 500 to 1,000 calories per day to lose 1 to 2 pounds of fat per week, which is considered healthy weight loss. Your aerobic exercise should burn 250 to 500 calories, so in combination with your diet, you should burn an extra 500 to 1,000 calories per day.
Step 4
Eat more lean protein and fresh vegetables. Choose whole grains when you consume carbohydrates and eliminate refined carbohydrates altogether. Refined carbohydrates, such as white bread, cake and soda, are strongly linked to abdominal fat. Eat foods with healthy fats instead of saturated fats. Olive oil and nuts are sources of healthy fats; butter and hydrogenated oils are not.
Step 5
Limit your portion sizes and eat small meals throughout the day to keep your metabolism high. Consume foods that are high in fiber to keep your feeling full and keep your insulin levels low.
Step 6
Increase your overall activity throughout the day in addition to your regular exercise. Gardening, housework and playing with your pets or your kids are better choices than sitting on the couch and watching TV.
References
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- American Heart Association; Losing Weight; June 2011
- MayoClinic.com; Weight Loss Basics; March 2011
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- Harvard Health Publications; Abdominal Fat and What to Do About It; Dec. 2006
- The Daily Beast; 6 Facts About Belly Fat; Karen Springen; Nov. 2008
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