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Lose Belly Fat in Seven Steps

Reviewed by Stephen Willis, MD

Belly fat or a “spare tire” is very difficult to get rid of, but not impossible. Anyone considering going on an exercise and diet plan to lose belly fat should first consult with their doctors. Steer clear from fad diets or diets that promise to make people lose more than 20 pounds a month. Although people can quickly lose weight with fad diets, they soon put the weight back on.

By following these seven steps, a person can safely and effectively lose belly fat.

Step One: Exercise to Burn Calories

The goal should be to burn calories – not just work out one particular place on the body. Unlike arms or legs, bellies can be hard to create muscle tone and lose fat because of where they are on the body. Lifting weights can help people lose arm fat, but not belly fat.

Doing core exercises like sit ups will not help if calories aren’t burned off because the fat over the abdomen has not been changed. The body does not dip into its fat reserves unless a person is eating fewer calories than it burns off in exercise. A good exercise plan to lose belly fat is to jog one mile twice a week.

Step Two: Engage in Resistance Training

What is resistance training? It is when the body pushes or pulls against obstacles. The most popular resistance training is lifting weights. Weights do not have to be huge barbells but sandbags or filled bottles of water. Lift weights for a few minutes every 2 or 3 days to start out.

According to a 2006 study published in “The International Journal of Sport Nutrition and Exercise” discovered that abdominal fat (belly fat) was burned off faster when resistance training was combined with aerobic exercise.

Step Three: Eat Less Calories

Don’t stop eating – just choose to eat foods and drink beverages with fewer calories. Cut back on fatty foods, processed foods and alcoholic beverages that contain a lot of calories but little nutritional value. A good goal to help lose belly fat would be to eat 500 calories less than you normally would. This can lead to losing one pound a week and not regaining it.

Swap foods when possible so you do not go hungry and are tempted to stray from the diet plan. Instead of drinking a sugary soda, drink water. Stop placing butter or cheese sauce on steamed or boiled vegetables. Use olive oil as a salad dressing instead of a thick cream dressing.

Step Four: Switch to Whole Grains

Discover which of your foods such as breads, breakfast cereals or pasta, use refined flour instead of whole grains. Whole grains help fill you up and helps the body maintain its own blood sugar levels.

Step Five: Eat Healthier Fats

Some fats can be healthy. Avoid trans fats found in margarines or partially hydrogenated oils and stick with monounsaturated fats. This will help to prevent further fat deposits in your abdomen.

Step Six: Eat More Fiber

Whole grains contain fiber, as do fresh fruits, vegetables and beans. Keep the skin on fruits if possible because much of the fiber content is in the skin. Split pea soup is considered a fat-burner. Whole grains can help the body to lose belly fat.

Step Seven: Consider the Consequences

Does it seem like it’s too much bother to lose belly fat? Talk to your doctor about the consequences of not losing weight. Obese people are at great risk of developing Type 2 diabetes, heart disease and some types of cancers.