How to Lose Belly Fat and Keep Muscle

Jan 5, 2015 //

Bye-bye belly fat! Getting a tight mid-section is possible – it just takes determination and willpower. With diet and exercise, you can get rid of belly fat and keep muscle mass.

Your Diet

Proper nutrition not only helps you to get rid of belly fat, but it will have profound effects on your entire body. To calculate the number of daily calories you need, use the Harris Benedict Equation. Make nutrition your first step in banishing that belly fat.

1. Avoid Junk Food

Forgo the chips, cookies, candy and soda. No more junk in your trunk (or belly).

2. No More Processed Food


For the most part, if it comes in a box, don’t eat it.

3. Don’t Skip Meals

You’ll keep your metabolism going, and avoid the tendency to overeat, if you stick to a regular meal schedule.

4. Choose Fresh, Organic, Whole Foods

Find your local farmer’s market and become a regular customer.

5. Forget Fast Food


No grease, messy sauces or fried foods. Eat cleanly.

6. Add Fiber

Fiber makes you feel full without adding a lot of calories, and it helps with digestion. For best results, aim for 30 to 40 grams of fiber each day.

7. Drink Plenty of Water

At least eight 8-oz glasses a day. A little green tea is good, too.

8. Catch Some Z’s

Seven to eight hours of sleep every night is optimum for keeping your body working to burn fat effectively.

9. Watch the Drinks

An occasional sip of alcohol is okay, but if you want to lose belly fat, drink in moderation, since alcoholic beverages are empty calories.

Your Exercise Routine

Building muscle helps to burn fat. The Centers for Disease Control recommends adults participate in strength training exercises at least 20 minutes twice a week to burn fat and keep lean muscle mass. These exercises can help you say goodbye to belly fat for good.

1. Double Toe Tap


The exercise works the transverse abdominis muscle.

2. Incline Leg Raise


This move uses your own body weight to isolate the lower belly muscles and burn belly fat.

3. Straight Leg Reverse Crunch


It’s challenging, but hang in there. It gets easier with time, and if you stick with it, you’ll see amazing results!



Gina McKnight

Gina is an author, freelance writer, and equestrian from Ohio USA. Living with her family near Wayne National Forest, she is a fitness enthusiast with a passion for a healthy, organic lifestyle! She is a graduate of Franklin University, Columbus, Ohio; summa cum laude. Gina encourages her readers to eat healthy and to find a sport or hobby that keeps them moving!

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