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.
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.
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.
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.
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.
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.
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.
- Linus Pauling Institute: Nutrition and Inflammation
- American College of Sports Medicine: ACSM Position Stand on Physical Activity and Weight Loss Now Available - See more at: http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/acsm-position-stand-on-physical-activity-and-weight-loss-now-available#sthash.g8CfVjFU.dpuf
- U.S. Department of Health and Human Services: Aim for a Healthy Weight