Losing your belly means you have to burn body fat. The problem is that the body does not want to burn fat from the abdomen; it will be fighting you every step of the way. You can fight back by understanding how metabolism functions and learning new ways to trick your body into using unwanted fat for energy. Spot reduction of body fat has not yet proved effective, so you need not slave over the ab machines. Your strongest tools against belly fat are your workouts and your diet.
Step 1
Eat five to six smaller meals throughout the day. According to "The Abs Diet," written by David Zinczenko, these smaller meals will elevate your metabolism, suppress hunger, stabilize blood sugar and accelerate weight loss. Try eating breakfast, lunch and dinner with two or three snacks in between.
Step 2
Take in 40 percent carbohydrates, 30 percent protein and 30 percent fat at each of your meals and snacks. Author Mackie Shilstone of "The Fat Burning Bible" recommends this fat-burning macro-nutrient ratio for losing belly fat fast.
Step 3
Choose foods that do not promote body fat storage. Eat only lean proteins, such as turkey, fish, chicken and egg whites. Pick carbohydrates that are low-glycemic, such as oatmeal, brown rice, whole-grain pastas and breads, sweet potatoes and beans. Eat healthy fats from sources, such as olive oil, avocado, natural peanut butter, nuts and seeds.
Step 4
Do resistance training workouts at least three days per week. This form of training burns fat in many ways, including directly targeting the belly, according to "The Abs Diet." In addition, building new muscle increases metabolic rate, meaning that you will burn more calories at rest. Try doing a full body workout every other day to elevate your metabolic rate all week long.
Step 5
Add cardiovascular exercise as needed. For most individuals, three 30-minute sessions per week are enough to maintain healthy body weight. Do your cardio immediately following your resistance training to target body fat directly. Add additional sessions as needed. For example, take a walk around your neighborhood on an empty stomach upon waking.
Step 6
Take 6 grams of conjugated linoleic acid (CLA) per day, split among your meals. CLA is a fat that comes from safflower and sunflower oils. It has been shown to increase lean muscle mass and decrease body fat, according to Jeff Anderson's "Homemade Supplement Secrets."
References
- "The Abs Diet;" David Zinczenko; 2004
- "Combat the Fat;" Jeff Anderson; 2008
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Homemade Supplement Secrets;" Jeff Anderson; 2008
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