Gaining fat in your stomach is unhealthier than other types of weight gain, according to MayoClinic.com. This type of weight boosts your risk for serious health issues. Understanding the most common cause of belly fat and making lifestyle modifications can assist in shedding belly fat.
Risks of Belly Fat
Belly fat is more dangerous than other types of fat, according to MayoClinic.com. Large amounts of belly fat increase your risk for heart disease, diabetes, high blood pressure and gallbladder problems. Your risk for certain types of cancer, such as breast cancer and colorectal cancer, is also higher.
Cause of Belly Fat
Belly fat typically occurs when the body is consuming more calories than it requires, according to MayoClinic.com. As a result, visceral fat develops deep inside the abdomen. Cutting calories for weight loss can assist in getting rid of belly fat.
A pound of fat contains 3,500 calories, according to MayoClinic.com. If you want to lose a pound of fat, cut calories by this amount weekly. Increase fat loss to 2 lbs. by burning 7,000 additional calories weekly. This can be accomplished through diet and exercise modifications.
Exercise is important for burning calories and losing belly fat. Daily exercise is the best way to lose this type of fat, according to MayoClinic.com. Often, stomach weight is the first to go during weight loss. The Centers for Disease Control recommends 150 minutes of exercise weekly. This breaks down to 30 minutes, five days a week. Also, focus on strength training twice a week. Weight training is effective in reducing tummy fat, according to MayoClinic.com. Try an abdominal hollowing exercise, which requires getting on all fours and drawing the stomach in for 10 seconds. Release and then repeat 10 times. This strengthens the deep abdominal muscles.
Eating a Mediterranean style diet may assist in shedding belly fat, according to Good Housekeeping magazine. These diets focus on eating monounsaturated fats, such as olives, avocados, nuts, flax and olive oil. You also eat a diet rich in fruits, vegetables, whole grains, fresh water fish, eggs and low-fat dairy. Meats and sweets are consumed sparingly.
Belly weight loss should be accomplished with your doctor. He can evaluate your health to ensure that you don't have weight-related health conditions, such as diabetes or heart disease. Your physician can also assist in setting realistic goals for losing belly fat.