How To Shrink Belly Fat Fast

Swimming burns calories to reduce belly fat.

Image Credit: torwai/iStock/GettyImages Men who carry a waistline larger than 40 inches and women with a waist measurement of 35 or more typically have unhealthy amounts of belly fat. A bulging stomach can cause embarrassment, can make fitting into your favorite shorts uncomfortable and can prevent you from playing a full game of basketball without becoming exhausted.

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 Belly fat also exposes you to an increased risk of cancer and other ailments, which makes slimming down vital to your future. You can't target your belly alone for weight loss, but effective lifestyle changes can help you get rid of fat all over, including your midsection.

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Step 1

Maintain a healthy diet. Weight control starts with eliminating items that build fat, such as desserts and fried foods with saturated fat. Ensure your meals contain low-calorie foods rich in nutrients, including fresh fish, vegetables, whole-grain breads and fruit.

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Step 2

Exercise aerobically for 60 minutes five days a week to lose weight. Vigorous routines that burn the most calories include bicycling, basketball, aerobic dancing, running and racquetball.

Step 3

Count calories consistently. Calorie awareness ensures your exercise for weight loss won’t be in vain. One lb. equals 3,500 calories, so burning 500 calories more daily than you consume is the best and healthiest ways downsizing quickly.

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Step 4

Train with weights a two or three times each week for 20 minutes. Activities like lifting hand weights or barbells build muscle, which increases your metabolism so you keep burning calories, even at rest.

Step 5

Perform stomach-toning activities to tighten the muscles in your belly and create a flatter appearance. Perform an abdominal hollowing exercise by getting down on your hands and knees. Exhale deeply, and then suck your navel up and back toward your spine. Hold this pose for about 10 seconds and then relax, and repeat.

Step 6

Sleep seven hours or more each night. People who fail to get enough rest suffer hormonal changes that cause an appetite increase. Tip While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com. Warning Get and OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical condition. Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man. Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

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  references
  
      MayoClinic.com: Obesity
    
      MayoClinic.com: Belly Fat in Women: How to Keep It Off
    
      President's Council on Physical Fitness and Sports: Exercise and Weight Control
    
      MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
    
      Women’s Heart Foundation: Strength Training for Women
       




  references
  
      MayoClinic.com: Obesity
    
      MayoClinic.com: Belly Fat in Women: How to Keep It Off
    
      President's Council on Physical Fitness and Sports: Exercise and Weight Control
    
      MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
    
      Women’s Heart Foundation: Strength Training for Women
    




Swimming burns calories to reduce belly fat.

Image Credit: torwai/iStock/GettyImages

While adding workouts to a busy schedule is often challenging, your hard work will pay off. Your belly is one of the first places on your body to shrink when you exercise consistently, according to MayoClinic.com.

Get and OK from your doctor before starting a physical activity regimen to lose weight, especially if you have a medical condition. Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man. Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

Do not lose more than 2 lb. a week without your doctor’s supervision. Also do not consume fewer than 1,200 per day if you are a woman, 1,500 a day if you are a man.

Limit your consumption of alcohol whenever possible. Alcoholic beverages are high in calories and directly contributes to belly fat.

      MayoClinic.com: Obesity
    
      MayoClinic.com: Belly Fat in Women: How to Keep It Off
    
      President's Council on Physical Fitness and Sports: Exercise and Weight Control
    
      MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
    
      Women’s Heart Foundation: Strength Training for Women