How to Lose Belly Fat Without a Tummy Tuck

Excess belly fat takes a hazardous toll on men and women alike, as it can significantly increase the risk of diseases, such as heart disease, diabetes, high blood pressure and stroke. According to the Mayo Clinic, a waistline of 40 inches or below for men and 35 inches or below for women proves ideal and helps to minimize health risks. To keep your midsection smaller, you don't need drastic surgery, though. A lifestyle focused on overall health through proper nutrition and exercise will help you lose belly fat and keep it off.

Things You'll Need

• Tape measure
• Pen
• Paper
• Healthy diet
• Weekly exercise

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Instructions

• 1

  Measure your waistline with a tape measure to get an initial idea of your starting point. Write down this measurement and repeat every so often to chart your progress.

• 2

  Begin an exercise program that focuses on a mixture of cardiovascular exercises and strength training. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate exercise and 75 minutes of intense exercise on a weekly basis, along with two days of strength training. Examples of moderate exercise include walking, housecleaning and gardening. Intense exercise includes running, swimming or jumping rope. Strength training involves lifting weights, doing push-ups or heavy lifting. Additionally, spot-training exercises such as abdominal crunches will help to tone and to tighten muscles. Keep in mind that target exercises alone will not whittle your waist -- instead, focus on overall health and fitness for the best results.

• 3

  Follow a nutrition program centered on healthy foods. A diet rich in unprocessed foods like fruits, nuts, vegetables and lean meats delivers substantial nutrients to your body without the added fats and calories often found in prepared and/or frozen meals.

• 4

  Cut out sugary drinks like soda that, when consumed continuously over time, can significantly pack on the pounds. On average, Americans drink about 20 oz. of soda every day. Instead, opt for diet soda or even better -- water or milk.

• 5

  Reduce portion sizes, especially when dining at a restaurant where you may not know how many calories are in a dish. Smaller portion sizes help you to cut calories, an essential part of any weight loss and maintenance program.