and wholesale 2 Add resistance training. Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat[3] You can do resistance training with free weights, exercise machines, or resistance bands. 3Reduce your calorie consumption, and swap out certain foods for others. Unless you restrict your calorie intake, you're not going to lose belly fat. There are some tactics that might help do away with belly fat faster, but only when you've already consistently restricted your calorie intake. For example, eating an avocado after eating an entire bag of chips isn't going to help you get rid of belly fat--in fact, it'll probably make the problem worse. By reducing your daily calorie intake to 500 calories below your maintenance level you can expect to loose around 1 pound per week. It is not recommended that your daily calorie deficit exceed 500, and never consume less than 1,100 calories per day. Always consult a physician before starting any diet plan. The key point here is that a real diet does not involve removing or drastically reducing your intake of calories, there should only be a slight reduction. If you do not get out of hand when reducing your caloric intake, weight loss should not be incredibly painful. ]