Getting rid of hanging belly fat, whether from obesity, pregnancy, or the aging process, is not an easy task. You need to focus on strengthening your abdominal muscles, losing weight in your belly and gaining positive overall physical health throughout your body. In some cases, due to the severity of the problem, it is impossible to completely tighten hanging skin and fat without having a surgical procedure done.
Exercise regularly to help get rid of the extra weight that is accumulating in and around your midsection. The type of exercise, and the intensity, depends a lot on your current fitness level, but make a point to get your body moving anywhere from three to six days per week for 30 to 90 minutes at a time. Good whole-body exercises include brisk walking, jogging, cycling or riding an exercise bike, swimming or taking part in an aerobic-style class such as kickboxing or step aerobics. Take part in activities that are fun for you and it will be easier to create a routine where exercise becomes a regular part of your schedule.
Perform exercises three or four days per week that focus directly on your abdominal and core muscles. Lie on your stomach on an exercise mat with your forearms touching the ground. Your palms should be face down underneath your shoulders. Push your stomach, butt, thighs and knees off of the ground, but keep your forearms on the ground. You will be balancing on your flexed toes and your forearms. Hold for 10 to 30 seconds and release. Repeat at least five times per session.
Lie with your back on your exercise mat and your knees bent with your feet on the floor. Your arms should be out to your sides. Contract your pelvic floor muscles so it feels like you are trying to stop the flow of urine when using the bathroom. Release. Perform this exercise again while raising one leg slightly off the floor. Hold for a few seconds, release, and then repeat with the other leg. Repeat 10 times with each leg to exercise your core as well as your pelvic floor muscles.
Eat a healthy diet on a regular basis to promote weight loss. This affects your entire body, but hanging stomach fat is one of the major areas that begins to go away as you lose weight. Choose fruits and vegetables as snacks, meals that contain lean proteins and whole grains, and low-fat dairy products. Cook with healthy fats such as olive and coconut oil instead of vegetable oil or butter. Your total daily calories should not exceed 2,000 if you are female or 2,500 if you are male. Consider lowering your total daily caloric intake to somewhere between 1,500 and 2,500 calories per day to lose weight.