How to Get Rid of Middle Belly Fat

According to the American Council on Exercise, the stomach is one of the most common places for a body to store excess fat. Excess fat build-up happens when you consume more calories than you eat daily, allowing your body to store the rest as energy reserves. To lose excess weight, you must burn more calories so your body uses this excess fat as energy. Losing weight from your midsection requires you to modify your diet and exercise a few days per week.

Tips For You

1. • 1 Eat within your daily caloric requirements, or your Basal Metabolic Rate (BMR). Your BMR is the approximate number of calories you need daily to sustain your body at a state of rest. Eating within your BMR while exercising regularly causes you to burn more calories than you consume daily. This allows your body to burn fat from problem areas such as your stomach. Use the following equation to determine your BMR:
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     Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years) = BMR

     Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR

     Eat within your BMR each day, remembering to record calories in snacks or drinks you consume.
   • 2. Perform 25 to 45 minutes of cardiovascular exercise three to five days a week. Cardiovascular exercise tightens all of the muscles in your body and burns fat during and after workouts. Examples of cardiovascular exercise include swimming, cycling, jogging, stair climbing, skipping rope, rollerblading and hiking. Experiment with different ones until you find one or two you enjoy.
   • 3. Begin an exercise routine targeting the muscles of your abdominals three to five days a week. Include at least five exercises in your routine, performing three sets of 12 repetitions of each. Examples of exercises to include are crunches, twisting crunches, trunk twists, lying leg lifts and reverse crunches.