Gaining too much weight in your belly can cause more serious problems than a negative self-image. Too much fat around your middle can lead to diabetes, cancer and cardiovascular disease. But if you find yourself a little middle-heavy, don't worry too much. This is a reversible health concern that a change in your habits can counteract.
Diet
To lose belly fat, concentrate on losing weight in general by consuming fewer calories than you normally would. Pay attention to the foods you eat, choose foods that are lower in calories and learn to eat in moderation. Follow the generally healthy advice of eating healthier fats, like monounsaturated and polyunsaturated fats, instead of trans and saturated fat, and consuming complex carbohydrates such as whole grains and fruit instead of refined grains and white sugar.
Exercise
When trying to lose weight in your mid-section, add exercise to your diet plan for the best results. General exercise will likely lead to weight loss in all areas of your body, including your middle. Strength training seems to target your abdominal area and increase weight loss, according to MayoClinic.com. A number of exercises specifically target your abdominal muscles as well, leading to a toned midsection. Consider a Pilates class, which targets your core, including your abdominal, muscles. Or perform some ab exercises at home, such as lying on your back with bent knees and thrusting your pelvis up, holding for five to 10 seconds. Start with five sets and increase that to 20.
Reduce Stress
A 1994 study by A.E. Moyer and colleagues in "Obesity Research" and a number of other studies have found a correlation between stress and fat in the midsection. Stress produces the hormone cortisol, which can lead to increased belly fat. Try stress-relieving activities, such as deep breathing, yoga and time for yourself, to combat your stress. The study suggests that increasing your ability to cope with difficult situations and changing your thought process could also reduce stress and, consequently, excess weight in your abdominal area.
Avoid Alcohol
There is a reason a large abdomen is sometimes called a "beer belly" or "beer gut." If you drink too much beer and other alcohol, you are likely to gain weight around the middle. MayoClinic.com suggests keeping your drinking to no more than two drinks a day to prevent belly fat and other health problems.
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