Weight Loss And The Abdomen

Carrying extra weight on your body places you at higher risk of contracting dangerous diseases, such as diabetes, heart disease, high blood pressure, cancer, respiratory disorders and stroke, according to the UAB Health System in Birmingham, Arizona. This risk increases even further when you carry more of your weight in your abdomen than in other areas of your body. You can reduce your abdomen size by understanding how abdominal fat affects your health and how to reduce the amount of abdominal fat you have.

Measuring Abdomen Size

Using a measuring tape, you can determine if your abdomen puts you at risk for health complications. Measure your abdomen at the level of your navel, or belly button. Your risk for health complications increases if your abdomen measures 35 inches or more as a woman or 40 inches or more as a man, according to UAB Health System.

Types of Abdominal Fat

You carry two kinds of fat in your abdomen. You can grasp subcutaneous fat with your hands. However, visceral fat lies deep within your abdominal cavity. The body needs some visceral fat to pad the space between our abdominal organs, according to Harvard Medical School. Abdominal fat can release hormones and fatty acids that can negatively impact your body's sensitivity to insulin, your blood pressure, how your blood clots and your cholesterol levels.

Stress and Abdominal Fat

High levels of stress can lead to the development of abdominal obesity for both men and women, according to "Cortisol Connection: Tips on Managing Stress and Weight." Increased cortisol production, induced by stress, can lead to cravings for high-calorie foods, over-eating and the storage of fat as visceral fat. To reduce your risk of abdominal fat due to stress, include relaxation techniques in your weight-loss plan. Relaxation techniques can include yoga, tai chi, visualization, deep breathing and medication.

Exercise and the Abdomen

Exercise using large muscles helps to decrease the size of the abdomen, according to the study, "Exercise-Induced Weight Loss Preferentially Reduces Abdominal Fat," published in Medicine and Science in Sports and Exercise. Perform between 30 and 60 minutes of moderate-intensity exercise at least five days a week, according to the American College of Sports Medicine. If you have a low fitness level, start with several small periods of exercise a day, and increase the amount you exercise a little each week. Include strength-training exercises in your exercise program on at least two days a week. Toning your abdominal muscles will also help flatten your abdomen.

Diet and the Abdomen

Diet will also help you decrease your abdomen by helping with weight loss. Decrease the size of your portions; choose complex carbohydrates such as whole grains, fruits and vegetables. Choose lean proteins such as skinless poultry; and choose polyunsaturated fats instead of saturated fats or trans fats, according to Harvard Medical School. Avoid dramatically reducing the number of calories you take in, because it can cause your body to go into starvation mode, which can slow the metabolism and increase abdominal fat storage.