Spot reducing is a myth, meaning you cannot lose fat from just one place. Instead, you can melt inches off your entire body, including your waist. To lose 1 lb. of fat you must burn 3,500 calories. The quicker you burn your calories, the more quickly you can reach your weight-loss goal. Monitoring your caloric intake daily and adding consistent cardio training to your weekly workouts can help you lose unwanted belly fat.
Step 1
Watch how much you're eating. The Mayo Clinic suggests cutting back on 500 calories from your diet daily when trying to lose fat. Cutting 500 calories daily can lead to a weekly weight loss of 1 lb. Adding exercise can increase your caloric deficit to 1,000 calories, helping you lose 2 lbs. per week.
Step 2
Ditch the empty calories. Empty calories can lead to weight gain because you may not feel full but are consuming high amounts of calories. Limit alcohol, fast food, processed foods and soda from your diet. Cardio training cannot reverse the effects of a bad diet.
Step 3
Train using intervals. Interval training burns more calories than traditional cardio exercise, helping you reduce your belly fat. Use interval training for any type of aerobic activity that you enjoy. Work at a high intensity for a short period of time followed by a moderate intensity for a longer duration. For example, sprint for 30 seconds followed by 1 minute of moderate jogging.
Step 4
Stay consistent with your cardio exercise. Consistency helps you burn the most amount of calories and gives you the best chance for reaching your goals. Aim to train aerobically six to seven days a week for 60 minutes when trying to alter your body composition.
Step 5
Target train your abdominals. After your aerobic sessions, gain strength in your core with abdominal exercises. The more muscle you develop, the more efficiently you can burn calories. Choose three different exercises daily to train your abdominals. Complete three sets of 12 to 15 repetitions per exercise. For example, choose from bicycle twists, reverse crunches, plank holds, side planks, leg lifts, scissor kicks or crunches.
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