Weight in the mid-section is a common problem. This type of weight gain is also a health risk. It puts you at higher risk for cardiovascular disease, cancer and diabetes, according to MayoClinic.com. Fortunately, most people don't require surgery to get rid of excess stomach fat. Reducing mid-section weight can be accomplished with lifestyle changes, such as diet and physical activity modifications.
Step 1
Plan moderate intensity physical activity each day. This is the best way to lose stomach fat, according to MayoClinic.com. When you start to lose weight, fat in the stomach will shrink too. The Centers for Disease Control and Prevention, or CDC, recommends getting at least 150 minutes of exercise weekly.
Step 2
Strength-train at least twice a week, the CDC suggests. According to the MayoClinic.com, strength training is an effective method for flattening the stomach. Building muscle also burns more calories, assisting with weight loss.
Step 3
Firm abdominal muscles with the right exercises. Traditional "sit-ups" aren't the most effective exercises to flatten the stomach. Try abdominal hollowing exercises. Get down on the floor on all fours. Draw in the belly button and hold for 10 seconds. MayoClinic.com recommends doing 10 repetitions of this exercise daily. Also, tone the lower abdominal muscles. Lie on your back and tilt the pelvis slightly up. Hold for up to 10 seconds and repeat up to 20 times each day.
Step 4
Start a healthy diet. Use the MayoClinic.com Healthy Pyramid Tool to plan for weight loss. The tool allows you to enter your gender, age, height and weight to learn the amount of servings for each food group to consume. Daily calorie recommendations are also provided. A healthy diet will assist in fighting belly fat, according to MayoClinic.com.
Step 5
Read nutrition labels to learn about portion sizes. This will assist in staying within the recommended daily calorie requirements. Pre-cut vegetables and other healthy foods and store in small baggies to avoid overeating.
Tips and Warnings
- Women during menopausal years are at higher risk for developing extra midsection weight. A common myth is that hormone replacement therapy will prevent belly fat. However, this myth isn't true, according to MayoClinic.com.
- Discuss weight loss around the midsection with your doctor. He can assist in developing healthy goals for shedding unwanted pounds.
