The Best Way to Slim Down Belly Fat

Belly fat is one of the most stubborn places to slim for both men and women. However, it's important to address. Increased accumulation of fat around your mid-section puts you at risk for heart disease, high blood pressure and diabetes. The best way to get rid of belly fat is to reduce your overall weight by eating the right foods and exercising regularly.

Belly fat is a health concern. Credit: Weerayut Kongsombut/iStock/Getty Images

Step 1

Jogging can burn a large amount of calories. Credit: Jupiterimages/Stockbyte/Getty Images

Cut calories from your diet, particularly empty calories in sugary foods, juices and soda. It takes 3,500 calories to burn 1 pound of fat, or 500 calories per day to lose a pound a week. A simple way to lose a pound of fat per week is to cut 250 calories, the amount of a large soft drink, from your diet, and increase your energy expenditure by 250 calories. Brisk walking or jogging burns about 100 calories per mile.

Step 2

Fish is a nutrient dense food. Credit: Jupiterimages/Photos.com/Getty Images

Eat nutrient-dense foods, such as vegetables, fruits and whole grains. The Linus Pauling Institute recommends a Mediterranean-style diet that includes fresh unprocessed fruits and vegetables, healthy fats such as olive oil, nuts, beans, fish and some wine or other alcohol in moderation. Avoid processed grains and other processed foods.

Step 3

Cycling is vigorous exercise. Credit: Warren Goldswain/iStock/Getty Images

The American College of Sports Medicine recommends you engage in moderate to vigorous exercise at least 150 to 250 minutes per week to lose weight. Brisk walking, jogging, running, cycling, swimming or other rhythmic large muscle activities are recommended.

Step 4

Lift weights. Credit: Andreas Rodriguez/iStock/Getty Images

Lift weights or perform any type of resistance training two to three days per week, using weights that challenge you. Body weight exercises like pushups, crunches, squats and other simple resistance exercises are also effective. The ACSM recommends performing two to four sets of eight to 12 repetitions, using weights that lead to fatigue by the 12th rep. Perform exercises for all your major muscle groups.

Tips

Keep a food log to help keep you on track, and to highlight negative eating behaviors that may be keeping you from successful weight loss.

If you are a beginner, gradually increase your intensity as your fitness level improves over the course of several weeks.

Warning

Doing abdominal exercises will tone the underlying muscle, but will not necessarily promote the loss of belly fat.

Consult your doctor before starting a diet or exercise program.

references
Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.