How to Get Rid of Flabby Fat

Flabby fat forms throughout the body when you consume more calories than burned throughout the day. Excess body fat is not only unsightly, but it poses a real health risk. The Mayo Clinic states belly fat in men increases his chance for heart disease, type 2 diabetes, cancer and stroke. Excess fat, especially belly fat, in women increases the chances that high blood pressure, breast cancer and heart disease will develop, according to the Mayo Clinic. Reducing flabby fat from the body, including the belly, is done through proper diet and a regular aerobic and strength training workout routine.

Instructions

• 1

  Consume fewer calories and reduce "junk food" from your diet. For example, if you burn 2,000 calories a day from exercise you should eat between 1,200 to 1,800 calories per day to lose weight.

• 2

  Eat healthy foods that are nutrient-rich, such as lean beef, fruits, vegetables, chicken breasts and whole grains. Avoid foods high in sugar, saturated fats and sodium. Eat smaller portions at meals every two to three hours, rather than one to three large meals, to prevent accidental overeating due to excess hunger.

• 3

  Reduce drinking empty liquid calories, such as those found in beer, soda and artificial juice. Liquid calories, also known as empty calories, do not promote a "full" feeling, and quickly add up throughout the day. Consume ample water throughout the day. The Institute of Medicine of the National Academies states that men should consume 125 oz. of water per day and women should consume 91 oz. of water per day.

• 4

  Perform at least 30 minutes of cardiovascular exercise seven days a week to burn excess body fat. Cardiovascular exercises may include walking, jogging, aerobics, bicycling, swimming or any other activity that raises your heart rate for an extended period of time.

• 5

  Build muscle mass by performing compound muscle exercises. Compound exercises work multiple muscle groups simultaneously. Not only do compound exercises build muscle mass, but also raise the heart rate for cardiovascular benefits. According to "Shape Fit," every pound of muscle mass burns 35 to 50 calories per day to sustain itself, so 10 pounds of muscle mass burns up to 500 calories per 24-hour period.