From an emotional perspective, belly fat can cause feelings of self-consciousness and embarrassment. From a physical standpoint, belly fat can lead to the development of internal fat called visceral fat that surrounds your organs. According to Reader's Digest, belly fat can lead to insulin resistance, heart disease, stroke, breast and prostate cancer and even kidney failure. The best ways to reduce belly fat revolve around diet and exercise habits.
Healthy Food
Eating foods that are high in fat and empty calories spells trouble when it comes to belly fat. For you to lose your stomach, you need to replace all the unhealthy foods in your diet with nutrient-dense alternatives. Give up the white bread, crackers, cookies, cakes, ice cream, deep fried foods and processed meats. Instead, eat foods such as fruits, vegetables, lean meats, low-fat dairy products, tofu, beans and whole grains.
Reduction
Whenever you want to lose weight, you need to eat fewer calories. This goes for weight loss in your belly, butt, thighs or any other location. Aim for a 500 to 1,000 calorie daily deficit.
Portion Control
Eating small portions of food every few hours during the day is known as grazing. This can not only keep your hunger under control, but it can also keep your metabolism elevated. Consume meals that are balanced with fiber-rich complex carbs and protein. Tuna on whole wheat bread with lettuce and tomato is a midday meal example. When eating your meals, begin first thing in the morning and eat small meals every two to three hours for the rest of the day.
Cardiovascular Exercise
Cardiovascular exercise increases your aerobic capacity and it also helps burn calories throughout your entire body, including your stomach. Any form of cardio will help slim down your belly provided you perform it at a moderate to high intensity and you do it for at least 30 minutes. Running, fast-paced walking, elliptical training, rowing, swimming, biking and kick boxing are examples. Aim for four to five days of cardio a week to see the best results.
Weight Training
Weight training builds muscle, which can increase your caloric output even when you are sitting in a chair reading the newspaper. To get the most benefit from lifting weights, perform exercises on a stability ball. This will force you to contract your abdominals. Chest presses, seated shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall lunges are exercise examples. Aim for 10 to 12 reps for three to four sets and work out two to three times a week.
Ab Training
Doing specific ab exercises cannot do much in the way of fat loss in your stomach, but they can help tighten and tone your muscles. This will give you better definition as you are losing weight. Do exercises that target your whole abdominal area, such as leg raises, side bends, bicycle kicks, V-ups and stability ball crunches. When you first start doing ab exercises, aim for 10 to 12 reps and three to four sets. As you adapt, aim for 15 to 20 reps. Work your abs two to three days a week with at least one day off in between for recovery.
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