Losing extra fat around your mid-section not only improves your appearance, but your overall health as well. When you have too much fat around the mid-section, you can put yourself at risk for some serious medical problems. Fat that rests deep within the abdominal cavity is known as visceral fat. This type of fat surrounds the organs and can cause chemical changes in the body that can increase your chances of developing heart disease, diabetes, metabolic syndrome and certain types of cancer, according to the Mayo Clinic.
Step 1
Eat a diet low in saturated fat. Stay away from high-fat and high-calorie foods, such as fast food, fatty meats, fried meals, sweets and soft drinks. Eat mostly vegetables, fruits, lean proteins, low-fat dairy and whole grains.
Step 2
Run off belly fat. Jogging is a good way to get rid of extra fat around the mid-section, according to Fitness Magazine. Spend approximately 30 to 60 minutes jogging at least two to four times weekly.
Step 3
Lift weights. When you build up lean muscle mass in the body, you burn more calories to lose weight in all areas of the body, including the stomach. Fitness Magazine recommends that you spend three days a week for 45 minutes per session performing strength-training exercises. You can use resistance machines, such as leg presses and bicep curlers to complete the moves.
Step 4
Work the abdominal muscles. The Mayo Clinic states that although you cannot spot burn fat in the belly, abdominal exercises can give you a flatter mid-section by building muscle in the area. An example of an exercise you can do is the pelvic lift. Lie flat on your back with your knees pulled to your chest. Tighten the abs and lift the butt off the ground with the knees up towards the ceiling. Hold the pose for 10 seconds before releasing. Repeat the move to complete 15 reps.
Things You'll Need
- Free weights or resistance machine
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