Belly fat can be both unattractive and dangerous. The Mayo Clinic lists many health risks associated with excess fat in the belly. These include heart disease, stroke, type 2 diabetes and some cancers. There are many commercial products and programs designed to target belly fat, but you can combat your fat without these simply by making some lifestyle changes and remaining disciplined.
Increase Your General Levels of Physical Activity
The Mayo Clinic website notes that adults should get two and one half hours of moderate aerobic activity each week to maintain a healthy level of physical fitness. If you have less free time, you can engage in one hour and 15 minutes of vigorous activity, such as running or cycling, instead. Strength training is also recommended, and additional exercise may be needed if you are trying to lose weight.
Watch Your Diet
You can make several changes to your diet to reduce belly fat. Avoid fatty and sugary foods. Reduce your consumption of soda, which is high in syrup that contributes to your fat reserves. Reduce your portion sizes during meals as well, and replace high-calorie fare with foods that contain fewer calories.rnrnCarbohydrates are essential, but there are many bad carbs that you should avoid. Foods that are made from refined flours, such as bread, pasta, cake and donuts, can cause bloating and interfere with digestion. This can lead to the accumulation of fat, according to MotleyHealth.com. Seek out sweet potatoes, oats and brown rice for sources of good carbs, and obtain your carbs from fresh fruits and vegetables whenever possible.
Avoid Alcohol
Motley Health also points out the contribution alcohol consumption makes to belly fat. Because alcohol contains no nutrients, every calorie you consume while drinking will be stored as fat. The fat you accumulate through drinking goes straight to your waist and belly.
Change Your Morning Routine
Work out in the morning, before you have breakfast, for a greater effect on your body fat. When you sleep, your body uses up all of your stored carbohydrates and you are left with only fat to burn in the morning. An exercise routine during this time will burn stored fat for energy. After exercising, eat a healthy breakfast to boost your metabolism and curb cravings for junk food later in the day.
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