Things You'll Need
- Water
- Dairy foods
- Fruits
- Vegetables
- Weights
- Aerobic exercise
Step 1:
Stop eating junk food and empty carbohydrates. Junk food is very high in fat, calories and empty carbohydrates. The sugar in junk food is basically a carbohydrate, which turns to fat and often accumulates in the belly. In addition, eliminate soda from your diet. It has no nutritional value and can be high in calories. Drink more water and less sugary drinks and juices.
Step 2:
Eat more fruits and vegetables every day, at least five servings. Fruits and vegetables are low in calories and have fiber and bulk that will help you feel full., and therefore you may feel the need to eat less. Include more calcium-rich foods in your diet. In studies done by the National Dairy Council, people that eat more calcium-rich foods have lower body fat levels.
Step 3:
Stop drinking alcohol. Alcohol, especially beer, is high in calories. Since alcohol is in the form of a liquid, you are able to consume larger amounts than if it was a solid food--therefore consuming more calories at one time. Alcohol contains no nutritional value and the entire amount is stored as fat (hence the phrase "beer belly").
Step 4:
Build muscle by lifting weights to boost your metabolism and burn belly fat. Muscle on your body burns more calories than fat on your body. Do three weight-lifting sessions a week to build up your lower body, upper body and core muscles. According to the American Council on Exercise, weight lifting can turn your body into a fat-burning machine, and in addition, muscles can continue to burn calories even while your body is at rest. While lifting weights, do abdominal and core strengthening exercises to tighten your midsection.
Step 5:
Engage in aerobic exercise 4 to 6 days a week. Each hour of exercise you do burns approximately 400 to 600 calories; this can equal a 1 pound loss of fat per week. Aerobic exercise is important to burn calories, which will remove belly fat. Do low-impact exercise, such as walking, aerobics, cycling, hiking or swimming, at first, and increase your intensity as you lose weight and get stronger.
