Ways to shrink belly fat include exercising regularly, eating a better diet and improving sleeping habits. Taking steps to eliminate stress may also help to reduce belly fat. Exercise is the most ideal option because it simultaneously targets fat and stress.
A person trying to lose belly fat should exercise for at least 30 minutes, five days out of the week. The exercise should be intense enough to raise the heart rate and cause sweating. Performing vigorous exercises such as jogging for 20 minutes daily, four days out of the week, shrinks the belly even faster.
Exercises that may help to reduce belly fat include walking on an incline on the treadmill, riding a stationary bike and using an elliptical or rowing machine. People who have not been active in a long time should speak to a doctor before beginning a workout regimen.
Eating a minimum of 10 grams of fiber daily can reduce belly fat. Some sources of fiber include high-fiber breads, pinto beans, green peas and apples. Studies suggest that getting six to seven hours of sleep every night reduces long-term visceral fat buildup.
Because stress is related to obesity, relaxing activities such as meditating, exercising and spending time with loved ones may help to shrink belly fat. It may help to speak to a professional about stress-management techniques.