Of all the areas to gain weight, the stomach is one of the most critical. According to the Mayo Clinic, people who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas. Heart disease, stroke, diabetes, sleep apnea and insulin resistance are all complications that can arise. The best way to lose this weight is by following a balanced approach that involves both diet and exercise.
Step 1
Eat low-fat, nutrient-dense foods. Avoid greasy hamburgers, cheese fries, doughnuts, cupcakes and candy bars. Opt for healthier foods like chicken breasts, lean beef, fish, whole grains, fruits, vegetables, beans and low-fat dairy products.
Step 2
Boost your metabolism by eating every few hours starting with breakfast. Eat meals that have balanced portions of protein and complex carbs. Whole wheat toast with an egg white omelet is a breakfast example, and a tuna sandwich on seven-grain bread with lettuce and tomato is a midday meal example. Do not go more than 3 hours without eating something.
Step 3
Cut back on your intake of alcohol. Not only can excessive alcohol intake cause damage to your liver, but it can also promote weight gain in your belly. Drink no more than one to two alcoholic beverages a day, and also restrict your intake of sugar-sweetened beverages like lattes, soft drinks and sweetened teas. Drink water flavored with lemon for a zero-calorie refreshing beverage.
Step 4
Lift weights to increase your metabolic rate. Do exercises that target your major muscle groups like bench presses, upright rows, lat pull-downs, triceps dips, barbell curls and lunges. Perform 10 to 12 reps, do three to four sets and work out three times a week on alternating days.
Step 5
Perform cardiovascular exercise to burn the fat in your abdomen. Do anything that you enjoy as long as it gets your heart rate up and causes you to sweat. Fast-paced walking, running, biking, rowing, stair climbing and jumping rope are examples. Do 45 minutes of cardio on three off days of your weight training.
Step 6
Execute abdominal exercises to strengthen your muscles and tone them up. Do exercises that target your upper abs, lower abs and obliques like reverse crunches, side twists and regular crunches. Perform three to four sets, 15 to 20 reps and work your abs after your cardio sessions.
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