Content

• Steps
• Advice

Losing weight and toning abs are common goals for many people. Abdominal fat is difficult to cope with and is also a possible location for more serious health problems. A high percentage of belly fat can increase visceral fat or dangerous fat in and around the abdominal organs. You need to make some lifestyle changes to lose belly fat. Research shows that regular and moderate intensity cardio is one of the best ways to lose belly fat. Combining a healthy diet with adequate exercise can help reduce belly fat.

Steps

Part 1 of 3: Exercise to lose belly fat

1. 

   Incorporate stable cardio exercises. Steady cardio is any aerobic exercise that keeps your heart rate relatively steady for at least 10 minutes. This type of exercise helps to burn calories and aid in metabolism.
   • In general, experts recommend at least 150 minutes of aerobic exercise per week (or 30 minutes, 5 days per week). Try to combine medium and high intensity activities. This combination, in addition to providing heart health benefits, also helps burn calories from fat.
   • Some activities considered moderate intensity cardio include: jogging / walking, jogging, biking, rock climbing, Stairmaster or Elliptical treadmill exercise, swimming and dancing.
   • Some studies even suggest that 60 minutes of moderate-intensity cardio per day is the most effective in reducing belly fat.

2. 

   
   
   Exercise in the morning. Try to do your cardio exercise in the morning, before your first meal. Practicing in a state of starvation means the body will use the energy from stored fat.
   • Try to incorporate any kind of cardio exercise in the morning. Even a 20-30 minute walk can help the body use the accumulated fat for energy.
   • Waking up early in the morning can be difficult. You should try to prioritize getting up early to exercise so that after a few weeks your body and mind will become accustomed to waking up early.
   • Make sure to go to bed early. Getting enough rest is so important that you need to go to bed early if you plan to get up early to exercise.

3. 

   
   
   Combine exercises to help tone the abdomen and central muscles. While the new cardio exercise helps burn and lose body fat, you can incorporate a few light intensity strength training exercises to help tone your abs.
   • Incorporate a variety of strength-strengthening exercises and help tone the central muscles. Once you've lost belly fat, toning your abs will help you look more standard.
   • Try toning exercises like: crunches, planks, cycling crunches or V-bends.
   • Firming exercises will help muscles become stronger; however, this exercise doesn't "only in one place" lose fat. It's wrong to aim for a certain spot on the body to lose fat, so doing abdominal exercises won't help lose fat around the belly.
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Part 2 of 3: Combining cardio exercises to lose belly fat

1. 

   
   
   Jog or jog. Jogging and jogging are great stabilizing cardio exercises that help burn fat.If you can walk briskly or jog slowly, you will burn more calories and help lose body fat.
   • In general, you can burn 100 calories while running 1600 m. Besides, running is also a great exercise for heart health.
   • If you've never run, start slowly. You can start to jog around 1600 meters and slowly increase your distance or speed over several weeks.

2. 

   Go for a group or high intensity bike ride. Group cycling and high intensity cycling are another great exercise that helps burn large amounts of calories and fat.
   • Group cycling exercises are done in the same factory as a bike simulator. You can control the speed and resistance on the machine. However, the harder you train and the faster you pedal, the more fat you will burn.
   • If you have never ridden a group bike, you need to do the first few sessions slowly. This exercise is very intense and it can take a few weeks for you to reach the right level.
   • Group cycling exercises are usually done in a closed room. You may feel hot and sweat a lot. Therefore, it is very important to continuously rehydrate during a group cycling session.

3. 

   Do aerobic (step on the podium). Step aerobic is another great cardio exercise that helps burn calories and fat.
   • This exercise is especially effective as it focuses on the legs and butt muscles. These large muscle groups make you sweat, burn calories and fat.
   • Can burn up to 400 calories in 30 minutes if you exercise with the highest intensity.
   • If you haven't been to a step aerobic class before, start slowly. Practice small steps and adjust for movements that are too difficult. Gradually, you can practice larger steps or perform movements without any adjustments.

4. 

   Do high-intensity interval training (HIIT). HIIT is another form of cardio exercise. This cardio exercise burns a lot of calories from fat and will speed up your metabolism about 24 hours after the exercise ends.
   • During HIIT workouts, alternate between high-intensity cardio and short-term moderate-intensity cardio sessions. Compared to a steady cardio exercise, it doesn't take long, usually around 20 minutes (plus 5 minutes of warm-up and warm-up before and after the workout). This is a short, but more intense exercise.
   • Research has shown a link between the intensity of cardio exercise and the loss of belly fat. Practicing HIIT can be effective in reducing belly fat.
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Part 3 of 3: Eating to aid in losing body fat

1. 

   Limit carbohydrates. Research has shown that a low-carb and low-calorie diet not only results in faster weight loss, but is also effective at reducing belly fat.
   • Carbohydrates are found in many foods, including dairy products, fruits, starchy vegetables, grains and legumes.
   • Focus on limiting carbohydrates from foods like: sweets or sweetened drinks, bread, rice, pasta, chips, crackers, or baked goods. Other nutrients found in these foods are also found in other food groups. So, you can rest assured to limit these foods.
   • Eat a carbohydrate source that provides your body with many other nutrients such as fiber, protein, vitamins, minerals and antioxidants. Foods such as fruits, starches, vegetables and dairy products also contain many other essential nutrients and should be included in the diet.
   • Low-carbohydrate diets focus on limiting carbohydrates, not completely eliminating them. Certain carbohydrates are also needed for the body to function at its optimum.

2. 

   Keep track of calories. In addition to following a low-carb diet, it has also been shown to be beneficial to follow a low-calorie diet. Research shows that a combination of a low-calorie and low-carb diet helps with the highest reductions in belly fat.
   • Low calorie diets refer to different calorie levels. The recommended total calorie intake varies from person to person, depending on age, gender, weight, and activity level.
   • In general, it is safe to cut out about 500 calories from your diet each day. This reduces about 0.45 kg per week.
   • Use a calorie tracker or online program to figure out how many calories you are currently consuming each day. Subtract the result from 500 to set a daily calorie goal.
   • When cutting calories, don't cut back too much. Eating less than 1200 calories per day increases the risk of nutrient deficiencies, muscle loss and fatigue.

3. 

   Eat the right fats. There are many different types of fats in your diet that you can include. Some of the well-studied fats have been shown to be healthier, while others are believed to increase perinatal fat and visceral fat.
   • Research shows that regular consumption of saturated fat is associated with increased belly fat and visceral fat. Saturated fat is found in foods like: whole dairy products, processed meats, fatty cuts of meat, margarine and fried foods.
   • Instead of eating foods high in saturated fat, choose a leaner source of food. For example, choose lean cuts of beef or low fat dairy products.
   • Also, use fats like olive oil or canola oil for cooking instead of butter.
   • Instead of choosing foods high in saturated fat, stick to foods rich in heart-healthy unsaturated fats and omega-3 fats. These foods include: fatty fish (such as salmon, mackerel, tuna or sardines), olives or olive oil, nuts, nut butter, and avocado.

4. 

   Increase your consumption of fruits and vegetables. When following a low-carb, low-calorie diet, focus on eating enough fruits and vegetables each day.
   • Both of these food groups are rich in nutrients, high in fiber, vitamins, minerals, antioxidants and very few calories.
   • In general, experts recommend consuming about 5-9 servings of fruits and vegetables per day. However, while focusing on reducing carbohydrates, don't eat more than 1-2 servings of fruits or 1-2 servings of starchy vegetables each day.
   • Include non-starchy vegetables like: vegetables, broccoli, cauliflower, peppers, tomatoes, Brussels sprouts, zucchini, green beans, asparagus, mushrooms or eggplant.
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Advice

• Always talk with your doctor before starting a weight loss plan or exercise program to make sure it's safe and right for you.
• Losing belly fat takes time and patience. Sticking to your diet and exercise will lead to significant results.
• Do not exercise right after eating. Wait at least 2-3 hours, otherwise you may experience spasms and not digested properly.
• Try exercising with a close friend or group of friends to stay motivated.