Belly fat is dangerous. If left alone, this fat can develop into visceral fat and surround your organs. Several studies indicate that visceral fat is most strongly correlated with risk factors such as insulin resistance, which sets the stage for type 2 diabetes, according to the Harvard Medical School. Take a sensible approach to losing this fat.
Step 1
Reduce your calories to promote weight loss but do not go on a crash diet. Use an online resource like The Daily Plate to track your calories and determine your daily average. Subtract 500 calories from this and make that your new intake.
Step 2
Include more fiber in your diet. Fiber slows your rate of digestion and keeps you feeling full longer, according to caloriesperhour.com. Eat foods like whole grain pasta, whole breads, whole grain cereal, fruits, vegetables, beans, oatmeal and barley.
Step 3
Eat breakfast. This will lift your metabolism and set you on course to make healthier eating choices during the day. Eat something that is high in fiber like a bowl of oat bran cereal with low-fat milk or eat a whole-grain bagel with almond butter spread across the top. Mix up a fruit smoothie with yogurt, frozen fruit and flax seeds and drink it on your way to work if you are pressed for time.
Step 4
Graze throughout the rest of the day. Eat small meals that are balanced with protein and complex carbs every two to three hours. This will keep your appetite under control and your energy levels elevated. Tuna fish on whole wheat bread with light mayonnaise, lettuce and tomato is a meal example.
Step 5
Lift weights to build muscle. Do exercises that target all of your major muscle groups--exercises like chest presses, shoulder presses, bent-over rows, triceps extensions, biceps curls and squats. By building muscle, you will increase your resting metabolism and burn more calories throughout your body while at rest. Work out two or three days a week.
Step 6
Run on a treadmill to lose weight throughout your whole body, including your abdomen. Choose another form of cardio like stair climbing, elliptical training or indoor cycling classes if you do not like running. For losing weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio a day, five days a week.
Step 7
Attend Pilates classes to tone and tighten your abdominal muscles. Pilates classes involve multiple movements of the body that cause you to engage your abs. This will help define your muscles as you lose weight. Get a DVD from your local library and practice at home if you do not like a class atmosphere. Work your abs two to three times a week.
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