How to Fight Belly Fat

The notion of being able to reduce fat from one specific area of the body is a common myth. While it would be nice to be able to dictate to our bodies where exactly fat cells should shrink, in reality it is not possible to "spot reduce" one particular area of the body. That being said, it is definitely possible to tone specific areas of the body through resistance exercises, which when combined with cardiovascular exercise and proper nutrition can give you a sleek, toned mid-section and create the appearance of lost belly fat.

Things You'll Need

• Running shoes

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Instructions

• 1

  Begin cardiovascular training. In order for toned abdominal muscles to show, belly fat must first be melted away by cardiovascular exercise. There are many options when it comes to cardio: machines such as the elliptical, treadmill or stationary bike offer challenging workouts. Running, jogging or skipping rope are cardiovascular exercises that can be done anywhere with very little equipment. Consider purchasing a cardio-training fitness DVD or even joining a cardio-specific exercise class in your area (see Reference 1).

• 2

  Research different abdominal strengthening and toning exercises and choose the ones that target the areas you'd most like to work on. Ask The Trainer keeps a list of beneficial ab exercises, which can be found in the References section of this article. Keep in mind that there are many different muscles in the belly, and that each needs to be toned in order to achieve a sleeker appearance. Upper abs, lower abs and obliques must all be toned to fight belly flab, and each set of muscles requires different exercises.

• 3

  Perform your strength training exercises three to four times a week on non-consecutive days to allow for muscle fiber repair (see Reference 2). Continue your cardiovascular workouts up to six days a week. It is important to continue cardiovascular training when trying to fight belly fat. If you simply focus on the strength-training aspect, you will end up building a strong set of abdominal muscles under a layer of body fat which may make your belly look bigger.

• 4

  Eat foods that promote fat loss and prevent water retention, a major source of belly bloating. Types of foods you should avoid include white bread, refined starches and anything with a high sodium content. Do not cut out carbohydrates altogether, as you need them for energy. Whole grain products are very nutritious and help to keep the belly tight. Other foods recommended for losing belly fat are green tea, low-fat dairy products and eggs (see Reference 3).