Excessive belly fat is unsightly and dangerous to your health. For women, excessive belly fat increases the risk of serious health conditions, including breast cancer and heart disease. In men, it increases the risk of high blood pressure, stroke and sleep apnea, as well as other issues. Speak to your doctor to determine the diet and exercise plan that is right for you. Hanging skin as a result of massive weight loss may require body-contouring surgery.
1 Set a realistic weight-loss goal. Losing a massive amount of weight within a couple of weeks is impractical, and maintaining such strict diet and exercise regimens for long periods of time is difficult.
2 Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains. Eat low-fat foods whenever possible.
3 Watch portion sizes. Read nutrition labels to determine what consists of one serving size and place only that amount of food on your plate. Refrain from eating straight out of a bag or box.
4 Exercise. Start off slowly by spending 10 or 15 minutes exercising a day. Go for a walk or take the stairs instead of the elevator at work. As your fitness level improves, gradually increase the time and intensity of your workout. Include sports and activities such as rock climbing to diversify your workout routine.
5 Do interval training. This involves changing the resistance, speed, intensity and time of your workout routine. Instead of spending 10 minutes performing the same exercise, perform quick bursts of multiple exercises in the same time frame. Increase the resistance while running on the treadmill or elliptical machine or run outdoors on a hilly terrain.
6 Strength train. Building muscles not only protects your joints and bones, but it also boosts your metabolism, which burns calories even when you're not exercising. Perform weight-bearing exercises, such as push-ups, pull-ups, lunges, crunches and squats, as well as use resistance bands and weight machines.
1 Set a realistic weight-loss goal. Losing a massive amount of weight within a couple of weeks is impractical, and maintaining such strict diet and exercise regimens for long periods of time is difficult.
2 Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains. Eat low-fat foods whenever possible.
3 Watch portion sizes. Read nutrition labels to determine what consists of one serving size and place only that amount of food on your plate. Refrain from eating straight out of a bag or box.
4 Exercise. Start off slowly by spending 10 or 15 minutes exercising a day. Go for a walk or take the stairs instead of the elevator at work. As your fitness level improves, gradually increase the time and intensity of your workout. Include sports and activities such as rock climbing to diversify your workout routine.
5 Do interval training. This involves changing the resistance, speed, intensity and time of your workout routine. Instead of spending 10 minutes performing the same exercise, perform quick bursts of multiple exercises in the same time frame. Increase the resistance while running on the treadmill or elliptical machine or run outdoors on a hilly terrain.
6 Strength train. Building muscles not only protects your joints and bones, but it also boosts your metabolism, which burns calories even when you're not exercising. Perform weight-bearing exercises, such as push-ups, pull-ups, lunges, crunches and squats, as well as use resistance bands and weight machines.
RSS Feed