Too much weight around your midsection is unattractive and unhealthy.
Belly fat is unhealthy and can make you feel self-conscious about your appearance. Engaging in an aerobic routine is an effective way to lose weight, but you can't target belly fat alone. You can participate in aerobic workouts to lose weight all over, leading to a reduction at your waistline. Along with a healthy eating plan and strength training to tone your abdominal muscles, cardio exercise will help you reach your goal of a trimmer tummy.
Waist circumference is one of the factors used to determine abdominal obesity. For women, a waist size exceeding 35 inches puts them at risk of obesity-related health conditions. The same holds true for men with a waist of 40 inches or more. Too much belly fat puts you at risk of developing Type 2 diabetes, high blood pressure and cardiovascular disease. Losing excess weight all over and around your belly, through aerobic exercise and healthy eating, promotes improved health while reducing your risk of weight-related illnesses.
Aerobic Exercise for Fat Loss
Participate in aerobic exercise for 150 to 300 minutes per week, recommends the Centers for Disease Control and Prevention. Cardio exercise will help you burn calories leading to overall weight loss and a decrease in belly fat. It doesn't matter if you exercise for 30 to 60 minutes at a time or break your aerobic routines into three shorter sessions throughout the day. But you must get your body moving and your heart pumping. Moderate forms of exercise, such as walking or working in your garden, burn about 250 calories per hour for a half-pound loss per week. Vigorous aerobic exercises, such as jogging, swimming or bike-riding, burn around 500 calories per hour for a loss of 1 pound when you exercise each day.
Toning Your Abs
Toned abdominal muscles add to the attractiveness of your midsection and will increase your self-confidence as you shed fat. Include two to three strength training sessions in your exercise routine, performing muscle-toning exercises for 15 to 20 minutes per session. You can do a total-body strength training workout to build muscle mass and boost your metabolism. As part of this exercise routine, include ab-toning exercises such as the bird-dog. Get down on all fours, keeping your back flat. Simultaneously extend your right arm and left leg so both are parallel with the floor. Hold your position as you stretch the raised arm and leg in opposite directions. Return to the starting position; repeat eight to 12 times on each side. Seated trunk rotations and front planks are two other ab exercises that will help you tone your stomach.
Healthy Eating for a Flat Belly
A healthy, calorie-conscious diet will aid your efforts to lose weight all over and slim down your belly. Reduce your daily intake by 250 to 500 calories daily for a weekly loss of 1/2 to 1 pound. Consume lean forms of protein, fresh produce, whole grains and low-fat dairy. Eat five to six small meals instead of three large ones to keep yourself feeling full and boost metabolism. Eliminate foods that make your belly fat, such as cheese and margarine.