How to Lose Belly Fat Without Crunches

In addition to aesthetic benefits, losing belly fat is beneficial to your health. According to the Mayo Clinic, carrying large amounts of fat around the belly increases the risk of heart disease, stroke, Type 2 diabetes, as well as certain types of cancer. While many are tempted to perform hundreds of crunches, this is not the correct action for those wishing to lose belly fat. While sit-ups and crunches strengthen the abdominal muscles, a combination of diet and exercise are necessary to lose belly fat.

Instructions

• 1

  Increase your physical activity. Adults should get at least 30 minutes of moderate aerobic exercise per day. However, if you wish to lose weight, you must perform more than the minimum recommended amount of aerobic activity. Incorporate at least 60 minutes of moderate activity into your daily schedule. Something as simple as a brisk walk will do. Perform a combination of cardio and resistance training workouts at least three to four times a week. Examples of cardio exercises include running, swimming or biking. Examples of resistance training exercises include weighted squats and lunges, tricep and bicep curls and shoulder and chest presses.

• 2

  Reduce your calorie intake to create a calorie deficit. You must burn more calories than you consume to lose weight. Eat five to six small meals a day rather than three large meals to spread out your meals and reduce the odds of overeating. Make breakfast your most calorie rich meal of the day and dinner your least. Incorporate fresh fruits and vegetables in your diet and avoid foods high in saturated fats and sugars. Eat whole rather than refined grains, as whole grains help you to feel fuller longer and reduce the chance of overeating.

• 3

  Drink water throughout the day and before every meal. Water helps the body burn fat and makes you feel fuller, therefore decreasing the likelihood that you will overeat. Avoid sodas and juices, as these are often high in calories and sugar.

  Reduce your consumption of alcohol. Although beer is commonly associated with a "beer belly," all alcohol can increase belly fat. Limit yourself to two drinks a day to reduce the number of calories you consume.