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 Ways to Reduce Belly Fat in Our Fast Pace World

One most effective ways to reduce belly fat is to exercise more and eat fewer calories. Although, it’s a popular belief that abdominal crunches can reduce belly fat, sit-ups exclusively will not flatten your stomach. Even though you cannot tell your body where to reduce fat, your overall body mass will decrease, resulting in less fat around your belly.

There are ways to reduce belly fat by starting an exercise regimen.This  can surly help you lose weight. It is recommended to do at least 30 minutes of intense aerobic activity 3 days a week or 175 minutes of moderate activity weekly to burn more calories.

Some common aerobic exercises include cycling, brisk walking, running, jogging and swimming.  In other words any activity that will help to elevate your heart rate for 30 minutes or more would be extremely beneficial.


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. Here are a few quick ways to reduce belly fat, these tips really worked for me

ways-to-reduce-fat
  • Go for a quick walk. Fit some exercise into your work day by getting up from your desk and going for a 5-minute power walk. Take long strides and keep a brisk pace, or try going up and down a flight of stairs.   
  • Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which will significantly increase the difficulty of the exercise for short periods of time.    
  •  Try sprinting. 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, this has been one of the most beneficial exercises I use to help me lose and maintain my current weight.

Jumping Rope is excellent!

Jumping rope and speeding up your heart rate  are excellent ways to reduce belly fat. You can burn 119 calories in 10 minutes by jumping rope at a moderate pace, you can do this early in the morning right in your own home.  If you don't actually have a jump rope handy you can pretend. The idea is to catch some air under your sneakers and rapidly jump up and down. This will be a sweaty few minutes. Try doing it right before you go in for your morning shower. You'll be totally energized and ready to charge happily into your day. When I learned this from my trainer I thought he was crazy. But, it has been a great exercising time saver and very easy to do. You should try it, you’ll be pleasantly surprise.  Don’t try to overdo it in the beginning; with practice you’ll eventually increase your time and endurance. This wonderful Jump Rope Endurance Workout article is a great resource I used to gain more information on how to get started when I first began jump roping. I hope you enjoy it

Best Beginners Jump Rope Kit

2 Pack Jump Rope Set


Ways to Reduce Belly Fat

Reduce your calorie consumption. Unless you restrict your calorie intake, you're not going to lose belly fat. Below are some good tips for ways to reduce belly fat:

  • It takes a 3700-calorie deficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week.
  • Aim to lose a maximum of two pounds per week. Losing any more than that can be unhealthy and lead to a cycle of "crash" dieting, in which you rapidly gain back any lost weight.
  • Keep a food diary. Most people tend to underestimate how much they eat in a day. Get an honest assessment of your eating habits by writing down everything you consume for a week. Look up an online calorie calculator, and figure out roughly how many calories you're consuming in a day. From there, see what you can afford to cut.
  • Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level

Eat more fiber. Consume high-fiber foods like whole grains, oatmeal, fruits, vegetables and fiber-rich cereal. Below I can offer you a few of the high fiber foods I use to help me achieve this goal, I used flax seed, hemp seed and chia seeds. According to the Mayo Clinic, foods high in fiber helps you fill fuller much longer, so it gives your body an ample amount of time to digest and you'll notice you are no longer as hungry as you were before, so you're less likely to overeat. High-fiber foods are less energy-dense, which means you can eat the same volume of food and still cut calories. Daily recommendations are 38g of fiber for adult men and 25g of fiber for adult women. Please see what type of fiber I've used below... Hope this is helpful!



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