How to Lose Stomach Fat Without Dieting or Pills

Losing stomach fat can improve your cardiovascular health, boost your energy level, help you maintain a healthy weight and improve your appearance. The best way to burn belly fat does not involve pills or extreme diets. Instead, use a multifaceted approach of exercise, portion control and healthy food swaps to trim excess abdominal fat without feeling deprived. If you have health issues, consult a doctor or nutritionist to design a belly fat-burning diet and exercise regimen tailored to your needs.

Step 1

Add healthy foods to your meals. Rather than feel deprived on a low-calorie diet, try some creative food swaps. Snack on leafy greens, whole berries, citrus fruits, unsweetened whole grains and carrots to fill up on dietary fiber so that you will be less tempted to eat snack food, fast food and junk food.

Step 2

Slow down while you eat, to avoid overeating. Keep serving dishes in the kitchen. Set your fork down between bites of food, and chew each bite thoroughly. Sip plain water while you eat.

Step 3

Do vigorous aerobic workouts that burn belly fat faster. Rather than flutter-kick through aqua aerobics or stretch for gentle yoga, engage in intense activities that make you sweat. Running, race-walking, climbing on a stair treadmill, skipping rope, rowing on a stationary machine, doing martial arts or playing competitive, active sports all burn more than 500 calories an hour. In one week, you could lose 1 lb. of body fat. Consult your doctor before beginning this or any other vigorous exercise program.

Step 4

Increase your resting metabolism by building muscle mass. Pump 2-lb. hand weights while walking, lift a 10-lb. dumbbell while doing squats, or try exercises that use your own body weight as resistance. Beginners can do 10 minutes of push-ups, lunges, pull-ups, triceps dips or yoga sun salutations and work their way up to 30 minutes of strengthening exercises done at a fluid pace and with minimal rest time. Consult with your doctor before initiating any new weightlifting program.

Step 5

Strengthen your abdominal muscles. You will not lose stomach fat by toning your belly muscles, but they will look better after you burn away excess fat. A stronger abdomen will also improve your posture, which can make you look thinner. Begin with 20 or 30 abdominal crunches, or do pilates exercises for 15 minutes.

Tip

Do deep-breathing exercises to relax as a way to avoid emotional eating binges.