The average man’s body houses 43.2 pounds of fat. And at any one moment that number is either increasing or decreasing—it’s never stagnant. Spend more of each day burning fat than you do storing it and over time, you’ll bury your belly forever.
Following are some tips to lose belly fat.
Exercise in small bursts.
Research shows that interval training or alternating short bursts of energy with brief resting periods can improve muscle and build endurance more quickly than traditional exercise.
Sprint. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
Take quick walks. Fit some exercise into your work day and take 5-minute power walks. Take long strides and keep a brisk pace, or try going up and down stairs.
Skip the crunches.
Abdominal crunches and sit-ups should build strong muscles, but you might not see them under belly fat. In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly. Try these exercises to focus on your core muscles:
Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and always keep your eyes to the floor. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Hold this position for as long as it feels comfortable. During the holding period, don’t arch your back but keep it as straight as possible. If it feels too hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3-5 times.
Ramp up the cardio.
Do aerobic exercises which get your heart pumping, burn calories quickly and facilitate fat loss all over the body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of body shape or size.
Time your miles. Track your progress by timing how long it takes to run a mile. As cardiovascular stamina improves, you’ll notice the time going down.
Don’t overdo it. When first getting into cardio, aim to workout 3 days a week, then build up to 4 when you’re able. Pushing yourself hard every day doesn’t allow your body enough time to recover and build up muscle, and could lead to injury.
Aim to take 10,000 steps a day.
In one study where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.
Get a pedometer and try to increase the number of daily steps you take.
Take stairs instead of elevators; walk instead of driving.
Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk.
Eat good fats.
Studies suggest that a diet with a higher ratio of mono unsaturated fats like avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.
Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen. Avoid these as much as possible.
Get more fiber in your diet.
Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels which can speed up the burning of visceral belly fat.
Add fiber to your diet slowly. If you are currently getting 10g of fiber a day, don’t jump to 35g of fiber the next day. The natural bacteria in your digestive system requires time to adapt to your new fiber intake.
Eat the skin on your fruits and vegetables.
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