How Can I Reduce Fat Around My Midsection?

Stubborn fat around the waist, chest, obliques, thighs, the backs of the arms and buttocks are some of the hardest pockets to eliminate. These areas are highly prone to excess fat buildup, especially with age. To remove excess fat around the midsection, you must execute a routine that aims to eliminate fat from the entire body. A combination of exercises, supplements and diet can increase weight loss around the tummy.

Things You'll Need

  • Running or walking shoes
  • Exercise ball
  • Exercise mat
  • Lean food
  • Green tea
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Instructions

    • 1

      Visit your doctor prior to starting your diet plan, and listen to any recommendations or suggestions for your diet. Check for any pre-existing conditions that may interfere with your goals of losing weight, and ask for the doctor's approval to take a green tea supplement.

    • 2

      Start a low-fat diet. Reducing fat around the midsection means consuming less calories over time to help burn away the stubborn pockets. Eating a balance of fruits, vegetables, whole grains, healthy fats and protein will prevent fat build-up, and can help the body rid itself of unnecessary fat over time. Eating six small meals a day instead of three big meals will promote healthy digestion and metabolism throughout the day.

    • 3

      Exercise for 45 minutes every day. Spend 30 minutes doing low-impact cardio such as walking or jogging. Spend the remaining 15 minutes doing abdominal exercises. Inflate the exercise ball and lie on the ball to perform crunches and back curls. See Resources for a list of abdominal exercises.

    • 4

      Drink 2-3 glasses of green tea every day. Start by steeping the tea for a short time, and drink to test its caffeine potency. Steep for longer or shorter depending on your tolerance. Drink one glass in the morning and one midday before the abdominal exercises. Never drink a glass less than two hours before bed.