How to Destroy Belly Fat in Eight Weeks

Having excess belly fat is unflattering and increases your risk for many health problems. A flabby abdomen makes you more likely to develop diabetes, heart disease and high blood pressure. Eating right, exercising and taking care of your health will help you blast your belly fat. When you do it properly, you can safely lose up to 2 pounds a week, or 16 pounds in eight weeks. Consult your doctor before beginning a new fitness program or diet.

Step 1
Eat balanced meals five to six times per day. Avoid processed foods and sugars, and cook your meals from scratch. Remove all unhealthy foods from your home and stock your kitchen with only fresh produce, meats, dairy, fats and grains.

Step 2
Run, jog or bike with a high intensity to burn calories quickly. To lose 1 pound of body fat, you must burn 3,500 calories. Burn 500 calories per day to lose 1 pound of body fat per week. Aerobic exercise burns up to 67 percent more calories than weight training alone.

Step 3
Lift weights to increase your muscle mass, which in turn increases your body's metabolism. A higher metabolism means more calories burned every day while resting. Being muscular all over leads to faster results than just building ab muscles, so choose machines or free-weight exercises that work out every muscle instead of just the abs. Aim for three sets of eight to 12 reps for each different exercise.

Step 4
Do ab exercises, such as crunches, every other day. To perform a crunch, lie flat with your legs bent, your feet flat and your hands folded across your chest. Slowly raise your head, shoulders and chest toward the ceiling, keeping your eyes straight and your neck relaxed. Breathe out while rising and breathe in while lowering your chest. Repeat this exercise for three sets of 15 repetitions.

Step 5
Drink at least 8 cups of water every day. For your body to properly burn and eliminate fat, you need to be hydrated. In addition drinking when you are thirsty, drink a glass when you wake up, a glass with each meal, a glass after exercise and a glass before bed, and you will hit your water goal daily.

Step 6
Cut back on or quit smoking if you smoke cigarettes. According to Harvard Health Publications, smoking causes the body to store fat on the abdomen instead of in other locations.

Step 7
Sleep between six and eight hours a night. Fewer than five hours of sleep per night -- or more than eight hours -- causes your body to store belly fat. Being too tired can also lead to overeating, causing more weight gain in the long run.

Step 8
Relax for 30 minutes at least once a day. Stress causes high cortisol levels, which increase belly fat production in the body. Aim to do one relaxing thing in the evening, such as meditating, taking a bath or reading a book.

Things You'll Need

Healthy groceries
Gym membership