How to Lose (Abdominal) Belly Fat?


Ruler's of Penmai
Jul 5, 2011
How to Lose (Abdominal) Belly Fat?
How to get rid of belly fat ? Do you want to burn belly fat and have a flatter Tummy?
Getting a fat belly requires dedicated effort, there is no quick fix. It is very important to remain active to burn not only abdominal or belly fat but from all other parts of the body.
Body fat is like one organ, that is throughout your body, and you can't take it off from just one spot, viz. belly. You should therefore aim to reduce fat from your body as a whole, not just from abdominal or "fat belly".
Lifestyle changes to fix belly fat:
  1. Bend 90 degrees
    Pick up something from floor ensuring you bend 90 degrees to push the belly fat in. Do it few times a day.
  2. Roll your shoulders
    Roll your shoulders back and down. This is a simple posture that makes you look slimmest and helps your tummy to stay in.
  3. Pull up your abs
    Pull up your abs and then push them up.
Foods That Burn Belly Fat
  1. Eat high protein Foods: Foods high in protein and fiber are the best kinds of food to eat for burning fat around the middle. This is because protein needs more energy to digest than fat. So eat low calorie dairy products, beans, whole grains, oatmeal, eggs, etc.
  2. Eat lots of fruits and vegetables, salads with olive oil dressing, beans and wholegrains to get dietary fibers.
  3. Discard processed foods and desserts in your diet.
  4. Eat less salty foods.
  5. Stabilize your blood sugar by eating every 2-3 hours. and eat vegetables, fruits, nuts, berries, and whole grains with low glycemic index values. Know about food glycemic index.
  6. Eat a hand full of nuts and seeds daily. They contain good fats that fight the bad fat in your belly and keep your cholesterol under control.
  7. Drink 8 glasses of water daily to avoid fluid retention.
  8. Drink low fat milk which is high in calcium.
Calcium & belly fat
According to the University of Tennessee researchers, overweight people if consume 3 servings a day of calcium rich dairy products can lose more belly fat than those whose intake is less than 2 dairy servings. They also point out that the calcium supplements do not work as well as milk. Find out more on foods high in calcium

  1. Remain physically active to burn calories. Different activities burn different number of calories. Choose an activity suitable for you.
Diet To Get Rid of Belly Fat
The book, "The Flat Belly Diet" written by Liz Vaccariello and Cynthia Sass, the editors of health magazine Prevention, as reported on CBS News in August 2009, recommends:
1. Eat four 400 calorie meals daily.
2. Never go more than four hours without eating.
3. Incorporate mono-unsaturated fats into diet.
4. Learning to control the stress can go a long way towards reducing the belly fat.
Consume 3 servings a day of calcium-rich dairy products (not calcium supplements), recommend The University of Tennessee researchers.

  1. Do cardiovascular exercise (aerobics exercise for at least twenty minutes, five times a week) like walking, jogging, swimming, bicycling, tennis, basketball, etc. You can also use a fitness ball. Remain in the target heart rate zone of the exercise intensity.
    Aerobic cardiovascular exercise gives whole body movement which is better for reducing belly fat.
  2. Walking briskly for at least thirty minutes (in one stretch or in parts) puts all of the abdominal muscles to work.
  3. Add more mass to your muscles. Concentrate on all the muscle groups. Work down from the largest to the smallest muscles. Concentrate on these muscles in order: front and back of thighs, buttocks, back, chest, triceps, biceps, calves, hips, forearms and shoulders. Exercises with fitness ball can be used for all the muscle groups.
  4. Remain stress-free. Know the stress symptoms and stress management techniques.
  5. Breathe. Take a deep breath through your nose and deeply exhale through your mouth as often as possible.
  6. Right dress. Fabrics like cotton, silk and chiffon are more flexible. They will not cling to your skin hiding your pot belly.
Last edited by a moderator:
Jul 26, 2011
Losing fat and weight is quite difficult than gaining it. For losing it you should be aware well. You should take proper and balanced diet. Do not eat more junk and high calorie contained food. DO regular exercise. Keep walking. Do yoga and proper asana for losing belly fat.
Jan 25, 2012
There are laser lipolysis available to reduce fat at a particular site then if toning is done there is guaranteed result of 3 inches
Aug 24, 2013
Fat is an important source of energy and is a part of all the cells in the body. You want to make sure you're getting the right kinds and not too much.
Research shows that a diet high in omega-3 rich fish and plant foods but low in saturated, trans and omega-6 fats can help reduce the risk of cardiovascular disease, cancer, diabetes and obesity.
There are different types of oils. There are monounsaturated oils like olive, almond, avocado, hazelnut, peanut, safflower, canola and sunflower oils. Corn, flaxseed, pumpkin seed, soy and walnut oils are examples of polyunsaturated oils.

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