Losing weight is difficult, especially in the stomach area. Belly fat is stored energy. The best way to lose stomach fat is to burn more calories than you take in. This can be achieved by exercise and diet. A full-body exercise program and low-calorie diet are the best and fastest ways to lose abdominal fat.
Dangers of Abdominal Fat
The presence of excessive abdominal fat can lead to many health problems, Mayoclinic.com reports. "People who gain belly fat are at greater risk of serious health problems than are people who accumulate fat in other areas---and men are more likely than women to gain weight around the waist. Having a large amount of belly fat increases your risk of heart disease, stroke, some types of cancer, type 2 diabetes, insulin resistance, high triglycerides, low levels of high-density lipoprotein (HDL--"good" cholesterol), metabolic syndrome and sleep apnea."
Exercise
Diet alone isn't enough to reduce stomach fat. According to Medicalnewstoday.com,"Exercise is important to reducing the size of these cells, and may one day be part of a prescription for treating the health complications associated with abdominal fat. Early studies have shown that exercise can reduce fat cell size, but it is not known if the intensity of exercise matters during dietary weight loss."
Diet
Exercise may be the most important factor in losing abdominal fat, but diet must be addressed as well. Harvard University reports. "Diet is also important. Pay attention to portion size, emphasize complex carbohydrates (fruits, vegetables and whole grains) and lean protein, and avoid simple carbohydrates such as white bread, refined-grain pasta and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help. But drastically cutting calories is not a good diet strategy because the body may interpret this as starvation and enter survival mode, in which the body tries to hold onto fat, making weight loss more difficult.
Lifestyle Changes
Along with diet and exercise, a few basic lifestyle changes will aid in reducing stomach fat. According to Prevention.com, "Too much stress can contribute to a pot belly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle. Alcohol also tends to raise cortisol levels. Smokers tend to have more abdominal fat than nonsmokers. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), it also prevents constipation, which can cause your tummy to bulge. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse."
Self Discipline
Whatever method you use to reduce belly fat, Self discipline is necessary. Being consistent with diet and exercise programs will ensure success. Weightlosswand.com reports, "Self-control is very important to lose weight. Exercise should be accompanied with a good diet which has the right nutrients in it. Eating healthy food and doing regular exercise can alone help a person lose weight."
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