How Do You Lose Belly Fat?


Quick Answer

To lose belly fat, do daily cardiovascular, abdominal and pelvic exercises, and improve your diet and sleeping habits. Losing belly fat requires permanent lifestyle changes. If you consume between 1,050 and 1,200 calories and exercise for at least one hour daily, you should lose 3 to 5 pounds weekly.

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Full Answer

  1. Do cardiovascular exercise

    Staying active burns calories. Go jogging for at least 30 minutes every day. Start off slow and increase intensity as you go.

  2. Perform abdominal exercises

    In a standing position or on your hands and knees, let all the air out of your lungs. Pull your belly in and up slowly. Hold this position for 10 seconds, and then relax for 10 more seconds.

  3. Execute pelvic exercises

    Lie on your back and bend your knees. With your abs tightened, bend your pelvis upwards. Hold this for up to 10 seconds, and then relax. Repeat the exercise as desired.

  4. Improve your diet

    Studies have shown that eating fiber reduces visceral fat. Avoid eating fatty meats and dairy products, starches, and added sugars. Eat whole grains, fruits, vegetables, seafood, lean meats and other low-calorie foods.

  5. Change your sleep habits

    Get 6 to 7 hours of sleep every night. Go to bed and wake up on a consistent schedule.

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