How to Lose Belly Fat Healthily

Females with a waist circumference larger than 35 inches and males with a waist circumference larger than 40 inches are more likely to develop certain diseases than people with smaller waists. According to the Weight Control Information Network website, belly fat increases your risk of type 2 diabetes, osteoarthritis, sleep apnea, gallbladder disease, heart disease and stroke. To lose belly fat, you have to lose fat from your entire body with the help of consistent exercise and proper nutrition.

Instructions

• 1

  Eliminate result-sabotaging foods from your diet. Avoid dieting, and make healthy choices instead so you can maintain your new eating habits for the long run. Replace fried foods with broiled, baked and grilled foods. Avoid sugar, fatty meats, salt, processed foods, alcohol, carbonated beverages, caffeine, fast-digesting carbohydrates and bad fats. Eat vegetables, fruits, raw nuts, avocados, chicken, tuna, fish, brown rice and whole-wheat bread.

• 2

  Avoid going hungry and giving into cravings by eating every three hours you're awake to lose your belly fat. Eat four to six small portions daily. Limit eating out because restaurant portions are oversized and you have no ingredient control.

• 3

  Prioritize your water intake so you are never thirsty and your urine is colorless or light yellow. MayoClinic.com recommends you drink at least 64 oz. of water daily to prevent dehydration and feeling sluggish and fatigued.

• 4

  Jump start your metabolism and lose belly fat by getting 45 minutes of cardiovascular exercise three days a week. Run one day, and go swimming or bike riding the next day. Add variety to your workout routine to keep from getting bored and to keep your body challenged.

• 5

  Maintain an active metabolism throughout the entire day by increasing your body's muscle tissue. Lift weights that target all parts of your body to lean out and tone it and to reduce your body fat, including the fat in your stomach area. Weight train three days of the week, and take a rest day after each training day.

• 6

  Tighten your abdominals by doing crunches, sit-ups, leg lifts and side bends. Abdominal exercises sculpt and tone the stomach so that once stomach fat is eliminated, your tummy will appear tight.