How Can I Lose Belly Fat for Good?

Bicycle exercises tone the abdominal muscles and help keep belly fat off.

To lose extra belly fat and keep it off you will need determination, a structured exercise plan and a nutritious diet. Whether you want a toned midsection or a muscular six pack, it's necessary to combine intense cardiovascular exercise sessions, strength training and food your body can use. Your best strategy to keep the fat off once you lose it is to make eating healthy and exercising daily a habit. Be persistent. Adopting fitness as a way of life will help keep your metabolism cranking, give you extra energy and an endorphin boost, and keep the belly fat off.

Instructions

1. 

   High-intensity sprints on a treadmill will help burn belly fat

   Start a cardiovascular exercise program that includes high-intensity exercise three to five days a week. Do intervals for at least 30 minutes on the treadmill, stair climber or elliptical machine at the gym. Do intense sprint intervals in which you go all out for one minute and then rest by continuing to move at a comfortable pace for one minute. Repeat for the full duration of the workout and add a five to 10 minute cooldown at the end.

2. Do total body strength training two days a week. Get a higher calorie burn by working multiple muscle groups at once. Avoid isolated single muscle movements such as bicep curls. Always keep your core tight and your stomach drawn in when training. This will help to stabilize your core, protect your back, improve your posture and tone your abs.

3. Perform a short abdominal exercise program four days a week, preferably on the the you are not strength training. Doing a plank, a side plank and a bicycle exercise will help you develop core strength and tone the belly to make it look sleek and slim.

4. Add a yoga or pilates class to your workout regimen. A movement class such as yoga or pilates will help you strengthen your core, focus on alignment in the body and burn calories. It will help you be mindful of your body and reinforce the importance of having a healthy lifestyle in order to reach your goal of a trim belly.

5. Stay hydrated by drinking water. Consume eight to 12 glasses (64 to 96 ounces) of water a day. If you sweat a lot during your workouts, shoot for the higher number. This will help you feel full. It will also ensure the biochemical processes in the body are functioning right and help you flush out toxins.

6. 

   Blueberries and other fruits fill you up and provide usable nutrients.

   Eat at home. You'll need to go grocery shopping and plan meals that include lean protein, complex carbohydrates, and lots of veggies and fruit. Eat foods that are naturally lower in fat (Greek yogurt versus whole fat yogurt), and avoid pre-made dishes and high-sodium foods.

7. Maintain your motivation and focus once you have lost the belly by setting new goals and adjusting your work out plan. Work with a personal trainer who can implement an exercise plan that will keep you looking lean and help you reach the next level. Add a group exercise class to your workout routine such as kickboxing, spinning or kettlebells. Find a workout buddy to help you push yourself harder.

Tips & Warnings

• If you are starting a cardiovascular training program for the first time, begin your high-intensity exercise program gradually. Start with a 3 to 1 ratio in which you go hard for one minute and move easily for three minutes. Work up to a 1 to 1 ratio.

• Perform a five to 10 minute warm-up before you do cardio or strength training.

• Avoid sports drinks with sugar or artificial sweeteners. You don't need the simple carbohydrates from sugar when you are trying to burn off belly fat. Stick with water for hydration needs.

• Consult your doctor before starting an exercise program. This will help you make sure you are healthy to start burning off the belly fat. It will also help you avoid problems by getting a full physical before you start.

References

• The Harvard Medical School Family Health Guide: Abdominal Fat and What to do About it
• Ace Fitness: New Study Puts the Crunch on Ineffective Ab Exercises
• Ask the Trainer: Fat Loss Matrix

Resources

• Mayo Clinic: Water: How Much Should You Drink Every Day?