Weight gain takes place when you allow your eating habits to get out of control while simultaneously leading an inactive lifestyle. When your belly becomes fat--and the rest of your body for that matter--you can become frustrated and be tempted to take an unnatural approach at rectifying the situation. Pills, powders, herbal formulas and surgeries can all give you a boost in this respect, but they can also come with side effects and complications. A safer approach is taking the natural path to weight loss.
Food Intake
Weight is lost when you create a caloric deficit by eating less than you are burning. Since there is no such thing as spot reduction, this weight can be lost throughout your entire body, including your belly and waist. Aim for a daily reduction of 500 to 1,000 calories. This can enable you to lose 1 to 2 lbs. on a weekly basis.
Healthy Diet
When you want to lose belly and waist weight, you also have to change the foods you currently eat. Eliminate all the fast foods, deep-fried foods, commercial baked goods, sweets, white flour products and processed meats. Fill up on nutrient-dense foods, like fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Grazing
"Grazing" is a term used to describe eating small meals every few hours throughout the course of the day. Doing this can help keep your metabolism elevated, it can give you balanced energy levels and it can also keep you feeling satisfied. Eat meals that have a combination of protein and complex carbs. A whole wheat pita with turkey breast, lettuce and tomato is an afternoon meal example. Eat every two to three hours during the day, starting first thing in the morning.
Water Consumption
Beverages that contain calories can cause weight gain just like food calories. If you are serious about losing the gut, lose the liquid calories. Soda, lattes, milk shakes, fruit punch, sweetened teas and alcohol are all beverages to avoid. Drink water instead, as it can not only spare you calories, but it can also help keep you hydrated. Be sure to drink water with your meals to give yourself a false full feeling.
Strength Training
Strength training helps build muscle, which can increase your resting metabolic rate. Do exercises that target your entire body, including your belly. Push-ups, lateral raises, back rows, triceps extensions, biceps curls, lunges, leg lifts, side crunches and regular crunches are examples. Aim for 10 to 12 reps for three to four sets and work out two to three times a week.
Cardio
Cardio can burn body fat and belly fat in one fell swoop. Perform any type of cardio that you find interesting, such as running, brisk walking, cross-country skiing, swimming, jumping rope or inline skating. Aim for 45 to 60 minutes of cardio four to five days a week.
Aerobic Activity
Increasing your activity levels during daily chores can help you burn more calories and lose weight even more quickly. Find creative ways to incorporate more movement into your daily activities, such as walking during your lunch breaks, walking to the store, playing a recreational sport and using stairs instead of elevators.
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