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4 Effective Tips to Lose Belly Fat

There are many reasons to lose belly fat

There are many reasons to lose belly fat. You may want to fit into your clothes again or look good in your swimsuit this summer. Or you may want to look more attractive for the opposite sex. But the most important reason to lose belly fat is for your health. This is because excess belly fat is a serious health risk and can lead to health problems down the road.

There are several diseases that are related either directly or indirectly to excess belly fat. These include hypertension (high blood pressure), heart disease, diabetes, stroke, and several types of cancer. The chance of these diseases occurring goes down with the reduction of abdominal fat, so it is very important that you make it a priority to lose that extra belly fat.

So What’s the Best Way to Lose Belly fat?

If you are really serious about losing that spare tire, you will have to be disciplined.  You will have to do the exact opposite of what you did to grow the spare tire, which was probably a combination of poor diet and lack of exercise.  So in order to lose belly fat, you will have to eat a good, balanced diet and exercise regularly.

The good news is that when you start eating right and exercising regularly, one of the first areas that you will notice fat reduction is in the abdominal area.  So you will notice that your jeans will begin to fit much better after only a few weeks.

What You Should Eat

Some good tips for a healthy diet if you want to lose belly fat:

  • -  Eat only whole grains and stay away from refined and processed grains
  • -  Get your protein from lean meat, poultry and fish
  •  Try to eat five servings of vegetables every day
  •  Avoid sugary drinks such as soft drinks and sweetened tea

Cardio Exercise

To lose belly fat, you should do cardio exercise at least three times per week.  How long you need to exercise for depends on how intense your workouts are.

For example, you could do 60 minutes of brisk walking three times per week.  Or you could run hard on the treadmill for 20 minutes.  A shorter, more intensive workout can actually burn fat for hours afterwards, but some people prefer starting off with less strenuous exercising before they build up to that.

Do I Need to Do a Lot of Crunches?

Performing a lot of crunches or other abdominal exercises will not burn away belly fat, but they will strengthen the muscles underneath.  This will help to burn off the excess fat indirectly.  In fact, all muscle building exercises will help with burning belly fat. This is because muscles use energy, so building more muscle will increase your metabolic rate and cause your body to use up the extra energy stored in fat cells.

So there are four keys to focus on if you want to lose belly fat.  First, eat a healthy, balanced diet to make sure you aren’t consuming too many calories.  Second, do your cardio exercises three times per week, to increase your metabolic rate and burn extra calories.  Third, weight training will increase your lean muscle mass and increase your metabolic rate.  Fourth, and most important, is discipline.  Set your goals and stick with it.

If you focus on these four keys, you will be able to lose belly fat and achieve your ideal body.


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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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