How to Lose Belly Fat Without Equipment

Getting fit and losing weight can be done in your home without the aid of a gym or exercise equipment. If you have accumulated fat around your belly, you will need to make adjustments to your diet while incorporating cardiovascular and strength training activities. All you need to lose belly fat is a commitment to healthy eating and regular exercise.

Tips For You

1. Consume nutritious, high-fiber foods. A diet high in vegetables, fruits and whole grains will provide you with the energy you need without weighing you down in excess calories.
2. Reduce your consumption of carbohydrates and increase your intake of protein. It's been proven by researchers at Canada's McMaster University that when people "exchanged carbohydrates in favor of an equal amount of protein, they reduced overall belly fat." Replace pastas, bread, potatoes and baked goods with chicken, fish, beans and eggs.
3. Avoid sugar. According to Women's Health, "sugar increases insulin production, which slows your metabolism." A slow metabolism will interfere with your ability to burn excess belly fat at a reasonable rate. Cut out sugar by limiting your intake of soda, juice, candy and desserts.
4. Engage in cardiovascular exercise three to five time each week. Try exercising to workout videos, jogging around your neighborhood, going for walks with friends, climbing stairs in your apartment building or dancing to your favorite songs. Aim to move at a moderate pace for at least 30 minutes. Your breathing should be deeper but you should still be able to maintain a conversation while exercising.
5. Perform abdominal crunches every other day. Lay flat on the floor with your feet planted and legs bent. Place your hands behind your ears. Roll up off the floor by contracting your abdominal muscles. Pause when you get as high as you can, then slowly lower back to the ground. Perform up to 45 crunches each session.
6. Tighten your abs with simple contractions. Lay on your back with your legs extended straight. Place your palms on your stomach just beneath your belly button. Inhale and suck your stomach into your spine. Hold for 10 seconds then release. Repeat this movement eight to 10 times.
7. Strengthen your lower abs with reverse crunches. Lay flat on the floor with your legs straight and your palms placed flat on the floor next to your sides. Exhale and lift your legs about 10 inches off the floor. Hold them at this position for a count of three, then return them to the floor. Repeat this movement eight to 10 times every other day.
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