How to Lose Fat on the Waist & Belly

How to Lose Fat on the Waist & Belly

Weight can accumulate around the waist and belly due to poor diet, lack of exercise, genetics or hormone changes. According to the Mayo Clinic, belly fat is not just unsightly, it is a serious health risk: "Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers." In order to lose weight around your middle, you must adopt a healthy diet and exercise regularly. In addition, strength training will help tighten your waist and flatten your belly.

Exercise at a moderate level for at least 30 minutes three to five times each week. Try walking, running, biking or hitting the gym for the treadmill, elliptical machine or stationary bicycle. These activities will burn calories and help to shed excess weight.

Change the way you eat. Limit or remove fried foods, junk food (hamburgers, french fries, nachos and similar foods) and refined sugars (soda, candy, pastries and similar foods) from your diet. These foods are loaded with calories and saturated fats. Instead, eat a diet high in whole grains, lean proteins, vegetables and fruit. These foods are nutrient-dense and relatively low in calories.

Tone your abdominal muscles by performing plank exercises. Lie flat on your stomach, then rise up onto your forearms. Look down at the floor between your arms. Rise up onto the balls of your feet and hold the position for up to 60 seconds. Draw your belly button up into your spine to hold your back flat throughout the exercise.

Slim your waist by strengthening your oblique muscles. Obliques run along your sides and keep your waist tight and toned. Lie on your right side with your legs extended straight. Place your right hand on the floor and lift your pelvis up toward the ceiling. Support your body using your right hand and feet. Keep your body aligned throughout the movement and hold for up to 10 seconds. Repeat on your other side.

Strengthen your belly using crunches. Lie on your back with your feet flat on the floor and your legs bent at the knees. Place your hands behind your head and lift your ribcage up toward the ceiling. Lift as close to your knees as possible, pause for a moment, then drop back down to the floor. Repeat up to 30 times each day.