There should not be much of mystery on how we gain belly fat, but being able to lose belly fat naturally is another story. We all know the drill: Diet and Exercise. Yet, you can walk into a gym and watch overweight people exercise vigorously on treadmills and machines and come back six months later and they are still overweight and have lost only a few pounds. You wonder why is this so. Obviously, whatever they are doing is not working. So then, what is the right way to diet and exercise to lose that stubborn belly fat naturally? Its not totally impossible to lose about an inch a week, it may be easier than you think. It comes down to your lifestyle. Here are some things you must do to accomplish your goal.

How to Lose Belly Fat Naturally by Dieting

Let’s take diet first as it is the key to losing your belly fat. Nutritionists will tell you that having a proper diet is 70% of weight loss. A proper diet includes the right amount of calorie intake for your body type. For women, we are looking at a 1200 calorie diet and for men about 1500 calories. These numbers will vary greatly depending on your body type, always consult a doctor before setting any calorie limit. We must remember that our bodies are precise in the way they use and burn calories. Those men and women on the machines who exercise but don’t lose enough weight are simply refusing to change their diets. If you are serious about losing that belly fat, there is no other way but to change your diet. That includes cutting calories big time and eating the right foods.

cartoon man looking at sad belly fat

Start by eliminating sugar from your diet. Sugar is a killer. It leads to diabetes and excessive weight gain. Sugar is found in sodas, high fructose juice drinks, processed foods, snacks of all kinds and breads and pastries. If you want to lose that belly fat, lose the sugar. Next, take a look at your meal portions and what you are eating.

Breakfast. For breakfast forget breads, pancakes, syrup, bagels, cream cheese, sausage and bacon. Instead have oatmeal or eggs. On your way to work drive right by that coffee shop for your morning snack of coffee and a pastry. You can’t keep munching at your desk, except for a few carrot sticks or a small handful of nuts.

Lunch. Now it gets harder. Absolutely NO fast foods. They are loaded with fats and sugars. You can have a salad with oil and vinegar dressing preferably. You can have all the fruit you want. Apples, oranges, berries, avocados, kiwis, all are good choices. Yogurt is fine, but check the sugar content. All yogurts contain some sugar, so be sure to check the label.

Dinner. Instead of red meat, eat chicken, turkey or fish. Fill the rest of your plate with cooked FRESH vegetables. NO canned varieties. For dessert, try some fruit. If you must snack while watching TV, munch on a handful of nuts instead of junk food. Try not to snack after 7pm.

How to Lose Belly Fat Naturally by Exercising

We can divide exercise into two broad categories: Cardio and Muscle Toning. Cardio is an absolute necessity for losing your belly fat. You must BURN those calories off. These exercises include power walking, running, elliptical machines, rowing and stationary bikes. You must do these exercises to a level that raises your heart rate. A good workout would be for 30 to 45 minutes at least three to five times a week. Usually the machines can be adjusted to increase the effort you need to run them as you continue exercising. Weight lifting and weight machines are also used to lose belly fat and build muscle. Weight lifting, if continued regularly, is one of the best ways to take off belly fat and keep it off. You can also include other machines that focus on calf, tricep and ab muscles. It helps to keep an exercise log.


Muscle toning exercises also burn calories but target the “core” muscles in your abdomen. These include push ups, sit ups, planks, squats, lunges and stretching. For planks assume the push up position and rest on your forearms. Hold for 30 seconds to 2 minutes. Lunges are done by taking a big step forward and bending down on one knee and touching the floor. Alternate each leg. You can start by doing 10 to 15 reps and increase them up to 50 reps.

Losing belly fat naturally is not easy and requires a firm discipline and strong will power. Exercise and Dieting are only part of the equation. Find inspiration from other peoples weight loss success stories or find an accountability partner. But whether the case, stick to it and after a week you’ll be able to look at yourself in a mirror and smile and say to yourself: “I did it.”

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