5 Things You Need to Know About Belly Fat

1. Excess Belly Fat is Dangerous

Our bodies are designed to store extra fat in case of famine, but when the famine doesn't happen and we aren't active enough to lose the extra pounds the body releases fat molecules into the blood stream at a higher rate. For some, men in particular, that extra weight stores itself in the belly. While the research isn't entirely clear, excess belly fight has been shown to increase the risks of diseases such as breast cancer, high blood pressure, diabetes and heart disease, sleep apnea and a host of other illnesses.

2. Measure Your Tummy Fat

The quickest way to determine whether you have too much abdominal fat is by measuring your waist. Take a tape measure and place it around the area right above your hipbone if you're a man and right around the navel if you're a woman. Take a deep breath and excel letting your stomach all the way out, no holding your belly in. If the measurement is over 40 inches for men and 35 inches for women, you have too much abdominal fat.

3. Get Active to Lose Belly Fat

About 60% of adult Americans get no physical activity in their leisure time. The lack of physical activity is the perfect recipe for weight gain not just in your abdominal area, but everywhere else. Moderate exercise for 30 minutes a day, several times a week will keep you healthy, but to lose weight, 90 minutes a day is more in line with what you will need. Don't fret. Losing the weight is harder than keeping it off. Once you reach your goal weight, you can reduce some of the time you spend exercising.

4. Sit Ups Aren't Enough

Many people believe if you do enough sit ups you can reduce belly fat. The reality is there aren't spot reducing exercises that are going to help you lose the actual fat you're storing in your abdomen. Sit-ups and other abdominal exercises will allow you to tone your belly and give the appearance of a slimmer waist because you will be able to hold your stomach in better, but the fat will still be there.

5. Diet Your Way to a Flatter Belly

While exercise is an important component to losing the excess fat in your abdomen, it is only one part of the equation. There aren't many people active enough to lose the weight without changing their diets. Lowering calories, getting rid of trans fats and adding fiber to your diet, combined with exercise are excellent ways to lose the extra fat around your midsection.