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- Harvard Health Publications: Abdominal Fat and What to do About It
- ACE Fitness: Energize Your Life with Strength Training
- Harvard Health Publications: Calorie Counting Made Easy
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How to Get Rid of Midriff Fat
People tend to carry weight around their midriffs. This can be unsightly and unhealthy. You can make changes to your diet to lose fat around your midsection. Additionally, implementing an exercise program can help boost your metabolism and burn more fat, leading to a leaner midriff. The Centers for Disease Control recommends 30 minutes of physical activity on most days of the week to see health improvements 1. If you have a lot of weight to lose off your midsection, you may need to add more time to your exercise sessions on some days.
Reduce the amount of calories you are currently consuming to lose weight. If you want to target belly fat, reduce the amount of carbohydrates you consume each day, or make sure the carbohydrates you do consume come from whole grains, vegetables and beans. This helps your body use food as fuel more easily, and prevent excess carbs from being stored as fat in your cells. Your diet should focus on lean protein such as chicken, turkey, fish, and egg whites, and plenty of fruits and vegetables. You can also enjoy low-fat dairy items. Consume whole grains in moderation. Eliminate sugar and refined carbohydrates from your diet until you reach your goals.
Do cardio workouts three or four days each week. Since you cannot reduce one area of your body from spot training, you have to work your entire body in more than one way. Cardio workouts help your body burn fat and calories, which helps you reduce excess fat from your midsection. If you are new to exercise, choose activities such as walking or cycling that are low impact. These will help you ease into fitness and develop a fitness base. If you have been exercising, begin to increase the intensity of your workouts. Try a more intense class at your gym such as kickboxing or stationary cycling. As you become fit, your body becomes more efficient at exercise. Challenging your body by increasing the intensity helps you burn more calories during your workout, resulting in greater fat loss.
Strength train your body two or three days each week. Strength training helps your body build lean muscle mass and strengthens your bones. You can do strength training workouts at home or at the gym, using only your body weight, a set of dumbbells, a resistance band, or weight training machines. Do three sets of eight to 12 repetitions per exercise. Train all the major muscles of the body to ensure that you are getting a complete workout.
Do toning exercises for your abs. While it's not possible to spot reduce, it is possible to strengthen the muscles in your midriff.
Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.
Cardio workouts help your body burn fat and calories, which helps you reduce excess fat from your midsection. Additionally, implementing an exercise program can help boost your metabolism and burn more fat, leading to a leaner midriff. Additionally, implementing an exercise program can help boost your metabolism and burn more fat, leading to a leaner midriff.
- Exercise mat
- Food journal
- Do toning exercises for your abs. While it's not possible to spot reduce, it is possible to strengthen the muscles in your midriff.
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