How Long Does It Take to Lose Belly Flab?

Belly fat is a serious health issue, increasing your risk for breast cancer, type 2 diabetes and cancer, according to MayoClinic.com. Fat cells located in the midsection aren't dormant energy. These fat cells release harmful hormones. Creating belly fat loss goals will assist in losing weight at the right pace for your situation.

Belly Fat Loss
It's not possible to spot reduce the belly. However, it is possible to lose weight all over the body, including the midsection. A healthy weight loss goal is about 1 to 2 lbs. weekly, according to MedlinePlus. Burn 1 lb. of fat by shedding 3,500 calories weekly through diet and exercise. Double weight loss to 2 lbs. weekly by burning 7,000 calories each week. At a rate of 1 lb. a week, expect to lose about 4 lbs. monthly. At a pace of 2 lbs. weekly, you'll lose about 8 lbs. a month. Discuss a healthy belly fat loss goal with your physician.

Moderate Belly Fat Burning
If you haven't worked out recently, select moderate cardio activity to burn belly fat. For example, walking at a pace of 3.5 mph for a 160 lb. person burns about 277 calories an hour, according to MayoClinic.com. Lose 1 lb. a week by walking for an hour daily and reducing your daily calorie intake by 223 calories. Another option is water aerobics or bicycling which both burn 292 calories an hour.

Vigorous Belly Fat Burning
Lose belly fat quicker with vigorous cardio activity. For example, jogging burns 584 calories an hour for a 160 lb. person, according to MayoClinic.com. For a 2 lb. weekly weight loss, you could burn 584 calories daily through jogging and decrease daily calorie consumption by 416 calories. Other vigorous activity options include swimming laps, which sheds 511 calories an hour or jumping rope, which burns 730 calories an hour.

Toning the Midsection
Meet your weekly belly fat burning goals by planning at least two belly toning sessions weekly. The abdominal hollowing exercise allows you to target your deep abdominal muscles. Start out on your hands and knees with your core muscles contracted toward the spine. Hold this contraction for 10 seconds and release. Repeat the movement 10 times. Another effective toning movement is the abdominal hold, which targets the lower abdominals. Start out sitting on the edge of a firm chair, feet planted on the ground. Contract the core muscles and lift your feet about 2 inches off the ground. Hold the contraction for five seconds and release. Repeat abdominal holds for 60 seconds.

References
Shape; Top 10 Abs Exercises; Lexi Walters
MayoClinic.com; Belly Fat in Women
MayoClinic.com; Exercise for Weight Loss
Centers for Disease Control and Prevention; Physical Activity for Everyone