Fat around the belly is unappealing and potentially unhealthy. The Mayo Clinic says excess visceral fat around the abdomen can increase risk of heart disease, certain cancers, diabetes and high blood pressure. However, you can get rid of the belly blubber by employing the standard fat burning methods of strength training and cardiovascular exercise as well as other helpful ideas.
Cardiovascular Exercise
Aerobic exercise should be part of any fat loss program. Cardio workouts will burn belly fat as well as fat throughout your body. You must elevate your heart rate by doing physical activities like jogging, dancing, swimming, brisk walking or jumping rope. For optimum belly fat burning, do at least 45 minutes a day at least five days a week.
Strength Training
Strength train your upper and lower body to increase muscle mass. Muscle burns calories more efficiently than fat and can burn more calories at rest. Strength train your entire body at least twice a week. Also use strength training to tone your abs. This alone will not burn belly fat, but extra muscle will give your abs a sleeker appearance and increase metabolism. Do basic ab crunches, ab twists, side bends and leg raises to work all of your abdominal muscles.
Drink Water
Water is one of the best fluids you can drink because of the numerous functions it performs for your body. Len Kravitz, PhD, researcher at University of New Mexico, says water is responsible for metabolic reactions pertaining to your body's energy production. It transports nutrients and oxygen and eliminates waste products out of your body's cells. Try drinking ice cold water to help burn calories. Your body must expend energy to get cold water to room temperature once ingested, therefore burning calories to do so. Try to drink at least eight, 8-ounce glasses of water each day.
Eat Fat
Consume monounsaturated fats, or MUFAs, to reduce belly fat. Studies from the American Diabetes Association (ADA) found MUFAs like almonds, avocados, olives, walnut oil, sunflower seeds and dark chocolate can help prevent weight gain around the belly. As a result, they also lower the risk of heart diseases. Try to eat a small portion of MUFAs with every meal.
References
- The Mayo Clinic: Belly Fat in Women: How to Keep it Off
- IDEA: The Wonders of Water
- The Mayo Clinic: Dietary Fats: Know Which Types to Choose
- American Diabetes Association: Monounsaturated Fat--Rich Diet Prevents Central Body Fat Distribution and Decreases Postprandial Adiponectin Expression Induced by a Carbohydrate-Rich Diet in Insulin-Resistant Subjects
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