How to Lose Stomach Fat Fast at Home


Losing belly fat requires that you shed overall body fat by burning more calories than your body needs. This does not require special equipment, machines, classes or supplements. All you need to do is reduce your caloric intake and increase your caloric burn through exercise. It's a good idea to make an appointment with your doctor before you start your belly fat-loss program to make sure you're healthy.

Set a Realistic Goal
A safe rate of weight loss is about 1 to 2 pounds per week. When you lose weight more quickly, you put yourself at risk of health complications, including gallstones and nutrient deficiencies. People who lose weight too quickly are also more likely to regain the weight they shed. To trim your belly fat and keep it off, commit to making a lifestyle change that includes a healthier diet and increased activity instead of embarking on a short-term crash diet

Calculate Your Caloric Needs
Your doctor can help you set an accurate calorie goal for weight loss, but you can get a rough estimate on your own. First, figure out your calorie needs to maintain your weight. According to the Dietary Guidelines for Americans 2010, moderately active adult females need 2,000 to 2,200 calories each day, while moderately active adult males need 2,400 to 2,800 calories each day. To lose 1 pound a week, you'll need to create a caloric deficit of 500 calories per day. If you're a moderately active female, your calorie goal will be 1,500 to 1,800 per day; if you're an adult male, your goal will be 1,900 to 2,300 calories each day.

Get Rid of Simple Carbs
Your kitchen is the first place you should make changes to lose belly fat. Foods high in simple carbs should be tossed. This includes ice cream, candy, sugary beverages, crackers, chips, cookies, baked goods, white rice and pasta and white bread. These foods spike your blood sugar and leave you feeling hungry again soon after eating. Satisfy your sweet tooth with fresh fruit, and choose whole-grain products like whole-wheat pasta and whole-grain bread over refined, white-flour products.

Replace Unhealthy Fats
Saturated and trans fats found in red meat, processed meats, snack foods and fried foods are categorically unhealthy for you. They are high in calories and not as nutrient-dense as foods containing healthy poly- and monounsaturated fats such as nuts, avocados, fish and olive and canola oils. A study published in Diabetes Care in July 2007 found that a monounsaturated-fat-rich diet reduced abdominal fat distribution compared to a saturated fat-rich or carbohydrate-rich diet. Just don't go overboard with healthy fats because they're still high in calories.

Put It All Together
Just by cutting out simple carbs and unhealthy fats, you can easily reach the daily 500-calorie deficit needed to achieve a 1-pound fat loss per week. Eat plenty of fruits and vegetables; lean protein like white meat chicken, fish and tofu; whole grains; nonfat dairy with no sugar added; and healthy fats. Drink water or unsweetened tea to stay hydrated, and exercise regularly.

Plan to get at least 30 minutes of cardiovascular exercise such as brisk walking or jogging around your neighborhood, most days of the week. On two or more days each week, add in resistance training to build muscle, which increases your resting metabolism. You can lift weights, do body-weight exercises such as pushups, pullups and squats, or take a yoga or Pilates class on DVD at home.