How to Get Rid of Hanging Belly Fat

Written by ava perez
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How to Get Rid of Hanging Belly Fat
Trim your hanging belly with exercises and healthy eating. (stomach image by Indigo Fish from

If allowed to accumulate, belly fat may hang from your midsection. This can produce discomfort, health problems and an unsightly appearance. To lose your belly fat, incorporate healthy eating and exercise habits. According to the Mayo Clinic, "The foundation of every successful weight-loss program remains a healthy, calorie-controlled diet combined with exercise." Add toning exercises to tighten the area and lift your hanging belly.

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  1. 1

    Reduce your portion size at meal time. For example, one serving of carbohydrates such as pasta and rice should be about the size of a hockey puck -- while a serving of protein should be about the size of a deck of cards. Control your portions to ensure you are not overeating.

  2. 2

    Revamp your diet. The majority of your daily nutrition should come from vegetables, fruit, lean protein and whole grains. Keep your intake of sugar, saturated fat and simple carbohydrates such as white bread, pastas and rice to a minimum.

  3. 3

    Exercise at least 30 minutes, five times each week. In order to shed excess weight you must burn calories through physical activity. Running, walking, biking, swimming or playing sports are effective ways to burn calories.

  4. 4

    Tone your hanging belly using abdominal exercises. Perform crunches by laying flat on your back with your legs bent at the knees. Lift your torso up toward your knees, hold for a moment, then lower back to the floor. Aim to do at least 30 repetitions up to five times each week.

  5. 5

    Tighten and lift your stomach using plank exercises. Lay on your stomach, then lift your body up onto your forearms and the balls of your feet. Pull your stomach in and keep your back flat. Hold this position for up to 60 seconds and repeat up to five times a week.

  6. 6

    Set small goals. It can be daunting to embark on a new healthy lifestyle so set realistic goals for yourself. For example, commit to eating breakfast everyday or decide to not eat any dessert for a full week. Meeting goals will help keep you motivated.

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