Rolls are caused by excess fat being stored in a particularly problematic body region. The lower belly is a common complaint for fat rolls, as well as the neck, underarms and the hated love handles. You can't target weight loss in a fat roll, but you can lose overall body weight.
Reduce your daily calorie intake. Excess fat is caused by excess calories. If your body does not use all consumed calories for fuel, these calories are stored and accumulate into fat rolls. There are 3,500 calories in 1 pound of fat, so cut 500 calories per day to lose 1 pound per week. The 500 calories can be reduced by skipping a high-indulgence dessert item, eliminating a regular soda and a vending machine trip, or by writing down your calories so you're careful not to over-consume. Reducing food portions by 15 percent also cuts down calories.
Exercise on a daily basis. To lose weight, the American Council on Exercise recommends at least 60 minutes of physical activity most days of the week. A brisk walk for an hour or even a 30-minute jog can burn about 400 calories. You can easily burn an additional 100 by taking the stairs and parking a block away from an entrance. Riding a bike to work or school is another way to watch those fat rolls disappear.
Add muscle to your physique. Increasing your muscle mass allows your body to burn calories at a faster rate since muscle tissue burns more calories than fat tissue. Perform resistance training three days per week and focus on your major muscle groups. Crunches, biceps curls, pushups, squats and lunges are examples of strengthening exercises. Perform three sets of eight for each exercise.
- Substitute television time with a physical activity, such as a bike ride, gardening, cleaning house or a family walk.
- Switch from whole or 2 percent milk to skim milk. This can even reduce the number of calories of recipes calling for milk.
- Low fat does not mean low calorie. Always check the food label to determine the number of calories you're consuming.