Women and men tend to each have certain problem spots on their bodies when it comes to weight gain. Belly fat can appear in both sexes equally and it can lead to frustration when it does. The best way to lose belly fat is with a balanced approach that involves good nutrition and exercise.
Foods
Poor food choices can not only cause belly fat, but they can also prevent you from getting rid it. Avoid foods that are high in empty calories like burgers, fries, candy bars, ice cream sundaes, frozen dinners and doughnuts. Eat high nutreint foods instead like fresh fruits and vegetables, lean meats, fish, beans, nuts, and whole grains.
Beverages
Liquid calories are still calories and they can fatten up your stomach if you continue to drink them. If you want to lose belly fat, avoid any beverage that contains sugar or calories. Beer, soda, lattes, fruit punch, sweetened teas, milk shakes and slushies are examples. Stick with water as it is not only calorie-free, but it can also keep you hydrated. Aim for at least 8 cups of water a day.
Calorie Cutting
Whenever you want to lose weight at any location on your body, you need to create a caloric deficit where your intake is less than your expenditure. Determine your daily intake and reduce it by 500 calories. This will help you to lose 1 lb. a week, since 1 lb. is equal to 3,500 calories.
Frequent Feedings
Small, frequent feedings can help increase your metabolism, they can keep your energy levels elevated and they can keep you feeling satisfied. Eat meals every 2 to 3 hours throughout the day that are balanced with protein and complex carbs. Salmon with steamed cauliflower and a baked yam is a meal example.
Cardiovascular Training
Cardiovascular exercise can help burn fat throughout your entire body, including your belly. Do any form of cardio as long as it gets your heart rate elevated. Running, biking, swimming, elliptical training, stair stepping, inline skating and rowing are all good cardio choices. Aim for 45 to 60 minutes of cardio, three times a week on nonconsecutive days.
Muscle Building
Lifting weights can build muscle which is metabolically active tissue. This increased resting caloric expenditure that comes from muscles can help speed weight loss throughout your body. Do exercises like chest presses, lateral raises, bent-over rows, triceps extensions, biceps curls and lunges. Aim for 10 to 12 reps, three to four sets and work out three times a week on alternating days.
Ab Exercises
Ab exercises cannot cause very much weight loss in your belly, but they can strengthen and tone the muscles. Do exercises that target your entire abdominal area like leg lifts, reverse crunches, side bends, oblique twists, crunches and planks. Perform 15 to 20 reps, three to four sets and work your abs two to three times a week on nonconsecutive days.
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