How to Get Rid of Belly Fat Quickly and Easily

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Reducing fat in just one part of the body is not possible, unless you are willing to spend your time and money on liposuction. Rapidly getting rid of belly fat is possible, but will take a lifestyle adjustment. Not only will you have to start exercising, you will also have to adopt proper eating habits. Reducing your belly fat is well worth it because excess belly fat increases your risks of diseases such as diabetes, certain cancers and stroke.

Measure your waist to see if your efforts are working.
Measure your waist to see if your efforts are working. (Image: shironosov/iStock/Getty Images)

Step 1

Consume five to six small, healthy portions over the course of the day to keep your metabolism going and to burn fat. Measure out protein equal to the size of a deck of cards and carbohydrates equal to the size of your palm.

Eat frequent small meals throughout the day.
Eat frequent small meals throughout the day. (Image: Fedor Kondratenko/iStock/Getty Images)

Step 2

Choose healthy foods. Avoid simple "quick-digesting" carbohydrates such as cookies, white breads, and pastas; replace them with complex "slow-digesting" carbohydrates such as fiber-rich and whole-grain foods. Consume lean protein such as fish and turkey, and limit saturated "bad" fats.

Eat fiber rich whole-grain foods.
Eat fiber rich whole-grain foods. (Image: tashka2000/iStock/Getty Images)

Step 3

Avoid alcohol to promote fat loss because it has no nutrients and many empty calories that result in fat in the stomach area. Drink just one glass of wine or one bottle of beer if you cannot resist temptation. Limit your alcohol intake. Don't drink every day.

Avoiding alcohol can promote fat loss.
Avoiding alcohol can promote fat loss. (Image: ronstik/iStock/Getty Images)

Step 4

Do 30 minutes of interval training three to five days per week to burn more calories than you would with long cardio sessions at the same intensity. Do a few minutes of cardiovascular exercise at a low to moderate pace before increasing to several minutes of high intensity. Switch intensities back and forth until you complete the desired amount of time.

Do 30 minutes of interval training three to five times a week.
Do 30 minutes of interval training three to five times a week. (Image: mediaphotos/iStock/Getty Images)

Step 5

Incorporate an all-over weightlifting routine to build muscles. This will keep your metabolism burning calories and fat even when you are at rest. Work different muscles on different days and allow one day of rest in between workouts.

Incorporate a weight lifting routine.
Incorporate a weight lifting routine. (Image: Fuse/Fuse/Getty Images)

Step 6

Tone the belly by doing abdominal exercises so that once the belly fat has been reduced, toned and tight muscles will show. Do a variety of exercises to target different areas of the stomach. Do crunches to target the upper abdominals, reverse crunches to tone the lower abdominals, and side bends to tone the obliques.

Tone the belly with abdominal exercises.
Tone the belly with abdominal exercises. (Image: Fuse/Fuse/Getty Images)

Step 7

Avoid becoming stressed, as this makes the body release the stress hormone cortisol, which, according to the Marilyn Glenville website, leads to fat gain around the middle. Stay relaxed by breathing deeply and practicing meditation.

Avoid stress.
Avoid stress. (Image: AndreyPopov/iStock/Getty Images)

Step 8

Replenish energy by getting at least eight hours of sleep per night. Sleep with the lights off. According to the Motley Health website, sleeping with even a dim nightlight can trigger an increase of appetite.

Get 8 hours of sleep per night.
Get 8 hours of sleep per night. (Image: Konstantin Yuganov/iStock/Getty Images)

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