Lower abdominal fat, or belly button fat, is termed subcutaneous fat. Of the two types of abdominal fat, visceral--the fat around your abdominal muscles--and subcutaneous, subcutaneous is the less dangerous. However, if you have excess subcutaneous fat, you probably also have visceral fat. The Harvard Medical School says that stomach fat "has been implicated in a number of chronic conditions, including cardiovascular disease, dementia and breast and colorectal cancers." Luckily, stomach fat is directly correlated to your body fat percentage, and it can be reduced through proper diet and exercise. Commit to changes in your life to have a flat, lean stomach.
Step 1
Take your measurements. Using a flexible measuring tape, measure two locations on your midsection. First, place the measuring tape directly around your belly button and record the number in a small notebook. Then, measure the smallest part of your waist. Also record this number in the notebook. Label each, and take note of the date. Ask a friend or family member for help if needed.
Step 2
Stop eating processed carbs. The Harvard School of Public Health states that "easily digested carbohydrates from white bread, white rice, pastries, sugared sodas and other highly processed foods may contribute to weight gain, interfere with weight loss and promote diabetes and heart disease." But carbohydrates are an important macronutrient for your body, so get your carbohydrates from natural sources, such as fruits and vegetables. Restrict your carbohydrate amount to about 40 percent of your day's total calories to eliminate the chance for weight gain. Keep in mind that 1g of carbohydrates equals four calories.
Step 3
Eat only healthy fat. Diets that restrict fat intake or eliminate fat entirely leave the dieter unfulfilled at meal times and create cravings for high-carbohydrate foods. Fat provides satiety to meals, and according Dr. Ann Louise Gittleman, "good fat is essential for both permanent weight loss and overall health." Get your good fat from sources such as nuts, seeds, avocados and olive oil. Maintain your fat intake to about 30 percent of your day's total calories. One gram of fat equals nine calories.
Step 4
Eat lean protein. The McKinley Health Center lists the following reasons why protein is important in your diet: "Growth (especially important for children, teens, and pregnant women), tissue repair, immune function, making essential hormones and enzymes, energy when carbohydrate is not available, preserving lean muscle mass." A diet lacking in protein will also lead to hunger between meals, which causes snacking. Get your protein from lean sources such as skinless poultry and fish. Restrict red meat to once a week, and only eat the leanest cuts.
Step 5
Exercise. A reduction of the fat on your stomach requires a total body-fat loss. This cannot be achieved through diet alone. Cardiovascular training and strength training are both important components to implement in your fitness regimen. Cardiovascular training helps burn calories, and burning 500 calories a day leads to 1 lb. of weight loss per week. Strength training burns calories and builds lean muscle, which helps boost your metabolism. Do not rely on spot training, such as sit-ups or biceps curls, to lower your body fat. Instead do exercises that require your total body. Join a class at your local gym to help get you acquainted with strength and resistance training.
Step 6
Track progress with your notebook. In the same notebook that you took your measurements in, track your diet. Write down what time you eat, what you eat, how many calories it contains and how many carbohydrates, protein and fat. Even if you eat a bag of chips at lunch write it down. Knowing how many carbohydrates and how much fat you took in with the chips will help you make sure you do not consume too much at dinner. By going to Nutriweb, an online calorie calculator, you can determine your daily caloric needs.
Tips and Warnings
- Find exercise activities that you enjoy doing.
- Consult your doctor before beginning any new diet or fitness regimen.
Things You'll Need
- Flexible measuring tape
- Small notebook
- Pen
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