How to Lose Belly Fat at Home


Beer bellies beware. A regular regiment of exercise and healthy eating can make stubborn fat pockets, notably around the mid-section, a thing of the past. Regular cardiovascular exercises such as jogging and skipping can be done from the comfort of your own home. Combine that with Pilates or Yoga workouts, a low-calorie diet and healthier eating routines, and you can kiss that spare tire goodbye.

Things You'll Need

  • Exercise DVD
  • Yoga/Pilates mat
  • Jumping rope

Swiss Ball

  • Strengthen the mid-section with a Swiss ball for 15 minutes every day. A Swiss ball is a large inflatable exercise ball, available for purchase at most sporting goods stores, used to tone the mid-section. It's often seen as a improvement to traditional floor exercises because it forces the body to respond to a more unstable platform. Core muscles such as the abdomen and back benefit the most from Swiss ball exercises such as crunches and dips.

  • Crunches: Lay on the ball with your back against it, and bring your torso forward in an upward movement, and back to the starting position for one repetition. Complete 15 total.

  • Work the Swiss ball into daily activities - such as reading, working at a desk or even watching TV - for 15 to 30 minutes daily. Just sitting on the Swiss ball will tone the body's core area (abdomen, back and pelvis) because the muscles will be working to maintain a state of balance.

Pilates or Yoga

  • Yoga or Pilates can both be done in the comfort of your own home. The two exercise systems strengthen the body's core area by focusing on balance in the body through developing both strength and flexibility.

  • Yoga: Stand with arms by your side, feet hip-width apart and toes facing forward. Raise both arms above the head, pointing fingers upwards. Bend sideways at the waist, extending up and out to the left. Hold for a moment and return to starting position for one repetition. Repeat on the right side. Perform three to five repetitions.

  • Pilates: Position yourself on your back with knees bent hip-width apart, hands on the knees and head, neck and shoulders off the floor. Inhale, extend the right leg out and hands overhead, biceps level with your ears. Exhale, and move arms back to the knees for one repetition. Perform as many repetitions as desired.

Cardiovascular Exercises

  • Cardiovascular exercises increase the body's heart rate and help burn fat. The more oxygen you use, the more fat you will shed. Just 30 minutes a day four to five days a week will help you lose unwanted fat.

  • Jog in place for intervals of 10 minutes three times a day. Consider purchasing a jump rope to increase the intensity of the workout.

  • Many cardiovascular machines on the market are affordable and take up little space at home. Consider stair-stepping, elliptical or rowing machines, which can target the mid-section with also offering full-body workouts. Treadmills and exercise bikes offer similar benefits.

Healthy Eating

  • Eating the right foods, from whole grains to vegetables, and cutting out unnecessary fats and sugars can help in achieving a slender, healthier belly. Sugar converts to fat, so eat sugar sparingly. A calorie-rich diet will also convert calories into fat; so, eat plenty of fish and chicken, vegetables, fruits and grains, such as pasta.

  • Prepare meals ahead of time in order to avoid last-minute solutions, such as fast food. A bowl of pasta with tomato sauce and vegetables on the side makes a healthy, tasty meal without the unnecessary calories.

  • Eat a big breakfast. Skipping breakfast will only increase your appetite by lunchtime, and encourage binge eating. Breakfast should be the biggest meal of the day. It will sustain you throughout the rest of the morning and afternoon. Lunch will then be smaller than breakfast, and dinner will be the smallest meal of the day. Still consider consuming low-fat snacks - such as low-fat yogurt and granola or a banana and half a bagel - throughout the day to maintain energy levels. Eating six small meals is preferred to gorging on three large meals. Eating regularly is important to keep the body's metabolic rate up. The body needs a functioning metabolism to burn fat, including belly fat.

Tips & Warnings

  • Eating under 1,200 calories per day is a potential health risk. Always consult with a physician prior to making major dietary changes.

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