How to Reduce Belly Fat

Pot belly, love handles, spare tire or just plain old belly fat, whatever you call it, you want to reduce it. Unfortunately, you can't lose weight in a specific area; you have to take an overall body approach by losing weight and toning up. Follow these steps:

Instructions

• 1

  Choose a healthy eating plan; be sure to find one that will fit your life style, does not promise major weight loss quickly or cuts out major food groups; this won't be a short term diet, this is an eating plan you can use for life. Reduce calories with smaller portions but be sure to eat a well balanced diet with plenty of fruit, vegetables, lean protein such as turkey, eggs and fish, whole grains such as oatmeal and brown rice and low fat dairy. Restrict simple carbohydrates such as white bread and pasta, cut out processed food, sugary treats, soda and juices.

• 2

  Eat little and often by having three meals and two snacks a day. Keep your metabolism up and don't skip meals. Skipping meals forces your body to go into starvation mode and hang onto every last nutrient.

• 3

  Add moderate intensity aerobic exercise to your daily schedule. Brisk walking is one of the most simple and most effective ways to reduce belly fat but you could also jog, belly dance (or any kind of dancing) or ride a bike to increase your heart rate and encourage weight loss. Exercise 30 minutes daily if you can.

• 4

  Strength training is also important to add to your routine. As you lose weight around the belly area, you will want to tone and tighten the muscles of the abdomen. Great exercises for the belly are: sit ups, crunches, leg raises, pelvic lifts, squats and lunges. Aim to strength train 2-3 days a week.

• 5

  Reduce your stress and reduce your belly. Stress increases cortisol levels that in turn sends fat to your stomach. Try yoga, meditate, take up a hobby or get a pet. Learn deep breathing exercises. Stress can also trigger sugar and high fat food cravings, so try to avoid it if possible.

• 6

  Alcohol and smoking are also known to increase cortisol levels so decrease how much you drink and smoke or better yet, cut it out altogether. Many people smoke to stay thin but notice a decrease in their belly fat when they quit.

• 7

  Make a conscious effort to fill up on fiber. Fiber fills you up so you don't feel the urge to overeat. Fiber is also good for keeping you regular and decrease the risk of constipation, which can leave you with a distended belly area. Drink lots of water, especially if you suffer from premenstrual fluid retention which makes your belly feel bloated. Drinking water will help flush out the bloated feeling.

• 8

  Stand tall; improve your posture for instant belly fat reduction. Slouching can make your belly look bigger than it really is; so stand tall, shoulders back and see the difference instantly.