Secret To Losing Belly Fat

Obesity affects one-third of the American population, according to the "Journal of the American Medical Association" as of 2008. Other than an obvious poor diet and lack of exercise, causes of belly fat also link to increased cortisol from stress, genetics and slow metabolism. Losing belly fat requires proper techniques and avoidance of misconceptions. Fad diets and workouts do not keep the fat off permanently.

Significance

Belly fat causes more problems than excess weight. It contains visceral fat which packs deep into your stomach. It is more dangerous than subcutaneous, or under-the-skin, fat, which stores in other parts of the body. Belly fat also increases risks of heart disease, diabetes, and cardiovascular inflammation.

Diet

Losing belly fat requires more than just eating low-fat foods. Eating whole grains along with calorie reduction helps trim down fat near the stomach, according to a study written up in the"American Journal of Clinical Nutrition" in 2008. A diet containing whole grains alters your body's response to glucose and insulin making it easier to metabolize excess fat. While monounsaturated fats are known to help with weight loss, they do not effectively assist with belly fat. Even a healthier type of fat builds up in the belly if over-consumed.

Exercise

Exercise works alongside a healthy diet to trim down belly fat. It helps burn calories during the workout and also speeds up your metabolism throughout the whole day. According to the American Council on Exercise, people should healthily mix cardiovascular exercise and strength and core training to receive results. These three combine to burn off fat while at the same time building muscle in the core abdominal region. More muscle helps burn fat faster. The U.S. Department of Health and Human Services recommends two hours and 30 minutes of exercise a week.

Rest

Lack of sleep increases belly fat, according to a 2010 article in "Time" magazine. The body needs rest to function efficiently. Get at least seven to eight hours of sleep every night so that your body can use its nutrients properly and operate metabolically to the fullest. Sleep deprivation leads to exhaustion and weakness. Don't mistake this for hunger. Your body is trying to find energy any way possible. Sleeping gives you a less-fattening source of energy than eating.

Misconceptions

Sit-ups and crunches do not help reduce belly fat. Abdominal exercise builds muscle, but that does not matter if there is still a layer of fat over it. You cannot spot-train to pick where you want to burn fat. The human body stores fat in different places based on genetics. It burns off fat in the opposite order that it obtains it. If fat builds up in the belly last, it is also the last place it will burn off. It is not possible to pick where to reduce fat.