Reducing a big belly goes beyond looks. Abdominal fat, also known as visceral fat, is more dangerous to your health than other types of body fat. Visceral fat is associated with an increased risk of cardiovascular disease, cancer and adult-onset diabetes, according to Harvard Health Publications. Women who have excess belly fat also are at higher risk for gallbladder surgery. Lose stomach fat to reduce your risk of preventable chronic diseases while improving your self-esteem. Combine a healthy diet with regular physical activity to slim your waistline.
Step 1
Engage in at least 30 minutes of moderate-intensity exercise every day. Work out for as many as 60 minutes a day to flatten your tummy more quickly. Start by walking briskly if you haven't been active recently. Increase your pace as you become more fit.
Step 2
Reduce or eliminate your consumption of foods high in sugar, sodium and fat. Avoid processed foods, fried foods, white flour products, fast food and sugar-laden soft drinks. Increase your intake of fresh fruits and vegetables, lean protein, and whole grain products. Making healthier dietary choices may help reduce belly fat, according to MayoClinic.com.
Step 3
Perform at least 30 minutes of strength training exercises three days a week. Weight training effectively reduces belly fat because it encourages the growth of muscle mass. Adding muscle causes an increase in your metabolism because muscle requires more calories than other parts of the body.
Step 4
Drink 8 oz. of green tea at least three times a day. Drinking green tea can enhance the reduction of belly fat when combined with physical activity, according to a 2008 study conducted by Kevin C. Maki et al. and published in "The Journal of Nutrition." The study speculates that catechins--the primary ingredient in green tea--may be responsible for the fat metabolism. However, it also may be due to the caffeine content, or both.
Step 5
Strengthen your abdominal muscles. While spot training won't directly reduce belly fat, it will increase your muscle mass and strengthen your core muscles. Strong core muscles--which help you maintain your posture and balance--improve the effectiveness of other types of exercise. Once your belly fat is gone, it will reveal a toned set of abs.
Tips and Warnings
- In addition to reducing the size of your belly, physical activity also helps lower your blood pressure and cholesterol levels. Eating healthy meals and snacks also may help lower your cholesterol and blood pressure levels. Eating a fiber-rich diet may reduce your risk of colorectal cancer.
- Talk with your physician before making significant dietary changes or starting an exercise program.
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