A fat tummy increases your chances of developing serious, chronic health problems like type 2 diabetes, stroke, some cancers, dementia and heart disease. Rachel Whitmer, a researcher at Kaiser Permanente Division of Research in Oakland, in a 2008 article from "USA Today," affirms that diet and exercise helps reduce this excess visceral fat that about half of America's population has accumulated at their middles. While following a reduced-calorie diet and increasing physical activity, include a few other strategies to help you maximize results.
Schedule Formal Exercise
Although any movement that burns calories can help with weight loss, formal exercise sessions scheduled into your day will accelerate belly fat loss. A 2005 issue of the "Journal of Applied Physiology" found that exercise exceeding the guidelines put forth by the American College of Sports Medicine leads to decreased abdominal fat. The study found that subjects who jogged at a moderate intensity for the equivalent of 20 miles per week prevented belly fat accumulation and shrank their midsections.
Include Certain Foods
Foods like dairy, whole grains, green tea and monounsaturated fats, when included as part of a reduced-calorie diet, help target belly fat. Curtin University in Australia published a study showing five servings of dairy daily promotes weight and belly fat loss. "The American Journal of Clinical Nutrition" in 2008 found that people who substituted whole grains for refined ones successfully reduced their waist circumference. Other studies suggest that the compounds in green tea and monounsaturated fats help people oxidize fat more efficiently, especially at the abdomen.
Cut Your Vices
Not sleeping enough, grabbing a cigarette, indulging in processed, fast food and overworking all contribute to belly fat accumulation. Cortisol is a hormone that is released in reaction to stress and researchers at the Health Psychology Program, University of California, San Francisco observed that it contributes to the storage of fat at the belly. Take some downtime and delegate at home or at the office to try to calm your system and discourage fat from accumulating. Sleep at least six hours per night to keep your body from hanging onto fat, advised the journal "Sleep" in 2010. Smoking, even in people of a healthy weight, encourages a disproportionate amount of belly fat as noted in a study of 21,000 British citizens published in "Obesity Research" in 2005--so put down the cigarettes. Trans fats, found in fried foods and processed snacks, also contributes to a fat belly. Try to avoid restaurant food, or seek out healthier grilled options when possible.
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