Dieting and Weight Loss
Cardio Exercise

How can you get rid of belly fat?

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Wiki User
2015-06-09 18:29:20
2015-06-09 18:29:20

Attempting to reduce fat in just one part of your body at a time is likely to be disappointing.
Fat reduction works like this: When you try to lose fat, the reduction occurs all throughout your body. Unlike muscle-building, it cannot be specifically targeted to one region. Also, the reduction in fat will not be quickly apparent because it will not be focused on only one spot on your body. So it's helpful to have a "slowly but surely" attitude.
Note that exercises mostly serve to tone the muscle underneath the fat. But if you want to slim down, the fat has to be reduced. For that, the main thing is to ditch the junk food and the sweetened drinks. Calorie-burning through exercise alone might not be sufficient.

Here's a program for the period in which you want to lose weight:
(Doctors and dieticians recommend losing weight gradually, allowing a month for every 4 to 8 pounds you want to lose. Do not starve yourself, skip meals, or try throwing up.)
Engage in moderate aerobic exercise (intense exercise may damage your joints). It isn't essential to join a gym; you can do sit-ups, pushups, dumbbell-lifting, jumping-jacks, and many other basic exercises at home. Walk as much as possible. Bicycling and swimming are good too.

The most important point is to avoid junk foods and sweetened drinks such as soda. Try to avoid refined flour and pasta, processed foods, fried foods, and fatty cuts of meat. Preferably consume no added sugar, and as little added salt as possible.

Our great-grandparents didn't have the epidemic of obesity we see today, because they had a less-sedentary lifestyle, a much more natural diet, and they ate reasonably-sized portions.

Eat 3 not-large-portioned meals per day; do not skip breakfast; and avoid sugary snacks. If you want a snack, try (for example) an apple or a handful of unsalted nuts.

Limit your calories (best to consult a doctor or nutritionist concerning the amount), and weigh yourself at the same time each day, 2-3 times per week. If you see your weight diminishing at a safe, reasonable rate (1-2 pounds/week), keep it up.

Once you've reached your goal, increase your calorie intake somewhat, so that you can maintain your present weight. And you can then have small amounts of sweetened foods or junk food on occasion (if at all), along with your regular healthy foods. But keep checking your weight 2-3 times/week.

Avoid crash-diets, fad diets, diet pills, etc. These may be harmful, and need not be considered by people who have adopted an otherwise healthy diet.

More guidelines:
Don't concentrate on specific foods so much as on a balanced, healthy diet plus exercise.

Healthy nutrition means eating what your body needs, while ingesting as few harmful things as possible. It has also been described as getting enough of each of the major food categories, in healthy forms (grains, fruits, vegetables, protein, dairy, etc.; plus plenty of water).

In general, an example of a healthy starting point could be a menu of whole-grain foods and bread, a good amount of vegetables, legumes, some fruits and nuts, fish, lean meats in not-large amounts, and some dairy. However, this may need adjusting according to one's lifestyle, age, health, weight and other factors at the outset; and also later, as one sees what works for him/her in particular.

Also...whenever you feel queasy, nauseous, constipated or otherwise not completely well, try to remember what you've eaten over the last several hours or the last day. This is one factor in adjusting one's food habits.

See also:

Could you describe a balanced diet?

What features would a good weight-loss program have?

Some healthy snacks

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Wiki User
2015-06-09 16:57:29
2015-06-09 16:57:29


To stop fat accumulating around the abdomen or stomach, decrease or reverse insulin resistance by engaging in regular exercise and eliminating refined processed carbohydrates from your diet (apart from an occasional treat).

Some people mistakenly think that it is not possible to lose belly fat without losing weight overall. This is a mistaken belief if insulin resistance is causing the abdomen fat or belly fat -- the apple shaped figure -- that is becoming increasingly prevalent. Therefore, we can have an abundance of body fat around the abdomen or stomach, whilst we are not necessarily fat elsewhere. Alternatively, we can be fat elsewhere but it is out of proportion to the abundance of body fat accumulating around the abdomen or stomach.

Over-consumption of refined processed carbohydrates is a major cause of such things as insulin resistance, and fat accumulating around the abdomen or stomach, weight gain, obesity, hypertension, type 2-diabetes, heart disease, and many other diet related diseases and conditions. You will find a page link leading to a list of these foods at the bottom of this answer.

Replace those foods with more of the so-called 'fat burning' foods and make good use of the fat burning thermic effect of these foods. If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list, and more detailed information about the thermic effect of these foods.

As deliciously addictive as refined processed carbohydrates can be, we tend NOT to flourish on them because our ancient ancestors did not evolve eating such foods. From around two-and-one-half million years ago until around ten thousand years ago and the Agricultural Revolution, our ancestors did not consume these foods. These foods did not yet exist.

Less than 1/10th of 1% of our genes have changed in the last 10,000 years. In terms of evolution, it is not that long ago! Hence, our bodies are so similar to the bodies of our ancestors. By that, many people have problems caused by refined processed carbohydrates, and increased insulin resistance. In fact, the diseases, often referred to as diseases of Western civilization (such as the ones mentioned earlier in this answer) became wide-ranging in developed countries in the twentieth century mainly because of an over-consumption of refined processed carbohydrates.

Most people do well by avoiding these foods, apart from an occasional treat.

In addition, if you are able bodied, add cardiovascular (cardio) exercise and weight/strength training exercises to burn more body fat. This will also work to decrease/reverse insulin resistance (and body fat accumulating around the abdomen and stomach), whilst improving overall health. Any exercise, sport or activity that increases your heart and respiration rate for a specific period is cardio exercise. In addition, there are different degrees from mild to intense. At the bottom of this answer, you will find page links leading to free cardio exercises (both mild and intense) and weight/strength training plans.

First, seek the approval of your own physician before changing your eating or exercise habits, especially if you already have any known health condition or disease.

If you are not able to exercise, you can still make good progress, and improve your overall health, by making the dietary changes outlined in this answer and given in detail in the page links below.

Some people mistakenly believe that abs exercise helps to get rid of belly fat. However, though ab exercises can make the muscles under your fat layer stronger, they will not get rid of the belly fat. With bigger muscles under layers of fat, you will then look worse. First, you need to first get rid of belly fat.

So, for the 'how to get rid of belly fat' free plans, lists, and detailed information leading you step-by-step, at your own pace, use the links given below:

  1. List of Refined Processed Carbohydrates (to avoid or strictly limit),
  2. Fat Burning Foods (to replace refined processed carbohydrates), plus more about the themic effect of these foods)
  3. Mild Cardio to Help Get Rid of Belly Fat, Plan 1 (an easier plan), or Plan 2 (a slightly harder plan, but still mild cardio)
  4. Intense Cardio to Help Get Rid of Belly Fat, Plan 3
  5. Weight/Strength Training Exercises to Help Get Rid of Belly Fat (suitable for beginners or more intermediates, male or female, young or old)

Related Questions

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You cant lose or it is very difficult to get rid of belly fat in a week.

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No, Sit-ups won't get rid of belly fat but they will help tone your abs.

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You can get rid of belly fat by exercising and dieting. When exercising be sure to do lots of stomach exercises such as crunches.

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There is no fast way to get rid of belly fat. The best thing to do is eat right and get plenty of exercise.

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It is hard to get rid of belly fat but the best way to do it is to go on a low fat and sugar diet. You will have to lose weight on your whole body to lose it on your belly, its pretty much impossible to just target belly fat.

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