Weight Loss Management Part 14: (How to Lose Belly Fat Without Pills)

Eating habits, stress and lack of exercise all contribute to weight gain---but there are ways to decrease belly fat and get a flat, toned belly. Diet pills increase metabolism or curve appetite, but have side effects. Dieters can instead choose to lose belly fat without pills.

Participate in regular exercise. Cardiovascular workouts burn fat by increasing heart rate and breathing. Exercise for a minimum of 90 minutes each week, and engage in high-intensity workouts such as aerobics, jogging and biking. Exercise abdominal muscles. Low-impact abdominal workouts, such as Pilates and stomach crunches, firm the abdominal muscles and contribute to a fat stomach. Step-up protein in your diet. Protein builds muscle tissue, which additions the metabolism and helps burn fat in the belly area. Eat protein-rich foods such as eggs, lean meats, chicken, dairy and nuts.

Limit carbohydrates. A low-carb diet is limited to less than 30 grams of carbohydrates a day. If you're active, you can eat 130 grams of carbs each day and still lose belly fat. Carbs turn to fat when the recommended daily intake is exceeded. Avoid fatty foods. High-fat foods add abdominal weight, and increase your risk of developing different illnesses, such as heart disease, high blood pressure, diabetes and cancer