Visceral fat around the waistline is not only aesthetically unpleasing but also potentially dangerous to your health. The Mayo Clinic states that fat accumulation around the belly can lead to health problems that include heart disease, hypertension, stroke, diabetes and cancer. To lose belly fat, you need to make lifestyle changes such as controlling stress and increasing exercise.
Aerobic Training
Exercises that increase your heart rate and burn calories will help you lose belly fat--exercises such as swimming, bicycling, jogging, kickboxing, dancing, elliptical training and jumping rope. For faster results, use interval training, in which your heart rate is increased significantly and then lowered. By alternating intensity, you burn fat faster and improve cardio conditioning more quickly than you would if you worked out at a mild to moderate pace through the workout. Aim for at least 30 minutes of interval training at least five days a week.
Strength Exercises
Classic ab crunches and bicycle crunches are two abdominal exercises that work upper, lower and oblique muscles. For ab crunches, lie on the floor, feet shoulder width apart and hands behind your head. Inhale, lift shoulders four to five inches off the floor and exhale during the lift. Bicycle crunches are performed in the same position as ab crunches, except that your feet are lifted with calves parallel to the floor. Rotate legs back and forth as if you are on a bicycle. While doing this, touch your right elbow to your left knee then left elbow to right knee. For both ab crunches and bicycle crunches, do three sets of 20 reps each with a minute of rest between each set. Be sure that your lower back is firmly planted on the floor and that your head remains in line with your spine.
Stress Exercises
According to the Mayo Clinic, the hormone cortisol is produced naturally when your body feels stressed. When cortisol is produced excessively, it can cause insulin resistance and increase fat around the belly. You can combat this by performing activities that help you relax--activities such as meditation, yoga and deep breathing.
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