How to Reduce Stubborn Belly Fat
Reducing fat in the belly area is difficult because spot-reduction is not possible. If you want to lose fat from problem areas, you will have to reduce fat all over your body. Genetics play a big part when it comes to the rate at which you lose fat. Reducing body fat is possible by combining a healthy diet with cardiovascular exercise and weight training.
Things You'll Need
- Gym membership or in-home gym equipment
Tips For YOu
- Consult with a doctor to see if your desire to lose belly fat is realistic and healthy. A doctor can do an assessment of your overall health to make sure that adjusting your life style is safe and right for you.
- Join a neighborhood gym. Joining a fitness facility that is near your residence will make it less likely for you to skip your workout. If the gym is easily accessed, you have no excuses. Some gyms provide trial memberships, so you can try before your buy. At-home gym equipment can also provide an effective workout.
- Take your measurements. Measuring your body fat, weighing yourself and writing down how many inches your waist is will allow you to track your progress. Aside from your doctor, licensed trainers at the gym can also have the correct tools to take these measurements.
- Incorporate at least 30 minutes of cardiovascular exercise into your schedule four days per week. Switch between the elliptical machine, stationary bike, stair climber and treadmill to avoid boredom.
- Lift weights at least 30 minutes a day, four days per week. Do this on the same days as you do your cardiovascular exercise, or on separate days. A weight training program that targets all the body's muscle groups is best. Just focusing on the stomach will not give the desired results. You need to lose fat all over the body in order to lose fat in the stomach area. Working out with weights will tone the body and increase muscle. Muscle takes up less space than fat, making you appear smaller and more toned.
- Listen to your body. If you get sore from exercising, take a day off. This will allow your muscles to restore themselves so that they can work at their full potential when you go back to the gym.
- Eat five to six small meals on a daily basis. For gradual results, eat meals existing of 33 percent fat, 33 percent carbohydrates and 33 percent protein. For fast results, eat 20 percent fat, 40 percent carbohydrates and 40 percent protein. Eating will keep cravings at bay and will keep your metabolism going.
- Adjust your lifestyle. In order to maintain your results, you will have to exercise regularly and keep up your diet.
