Fad diets and products that promise to blast belly fat might work a little at first, but ultimately fail to stand the test of time. That's because fad diets and diet pills cause you to lose water weight or make changes to your body that aren't sustainable for your whole life. The best way to lose stomach fat is to launch an anti-fat campaign against your whole body. This is the only strategy that works, as spot reduction is a myth, according to the American Council on Exercise.
Why It Matters
Stomach fat can pose real risks to your health. Waist circumferences over 35 inches for women and 40 inches for men put you at risk for developing type 2 diabetes, hypertension, sleep apnea and heart disease. If you already have these problems, you can often reduce symptoms and decrease your reliance on medication once you lose the weight and get in better shape. As little as a 10 percent reduction in weight decreases your disease risk.
How to Get Started: Diet
You probably got some of your stomach fat from your diet. To slim down your waistline, you'll need to reduce the amount of saturated fat, fast food, processed snacks and high-calorie drinks you consume dramatically. Replace those foods with low-calorie, low-fat, high-fiber, nutrient-dense vegetables, whole gains, vegetarian proteins, legumes and fresh fruit. Choose lean meats in proper 3 oz. portions. Switch to fat-free cheese, yogurt and milk. Eat your favorite foods in smaller portions and less often so you don't feel overcome by cravings. Aim to make better choices most of the time as opposed to all the time.
How to Get It Done: Exercise
If the only change you made to your lifestyle was to include exercise, you'd still greatly improve your health. Exercise helps burn the calories required to lose stomach fat. It also reduces the risk of all the medical conditions that accompany excess belly fat. The American Heat Association with the American College of Sport Medicine establish guidelines to help ensure weight loss and heart health. They indicate you should get 30 minutes of exercise per day, five days per week. If you can't exercise five days per week, get 250 minutes in per week, whenever you can.
How to Speed It Along: Weight Training
Muscle building is like an insurance policy for your body. It will help you lose stomach fat because the more muscle you have, the more calories you burn during every activity you perform. Stronger muscles help support the weight of excess stomach fat until you get the weight off. It also protects your muscles and joints from injury, which will serve you well as you age. To get the most benefit from a strength-training plan, work out two to three times per week and work all the major muscle groups. Let each muscle group rest for at least one day before you work it again.
References
- American Council on Exercise: Why is the Concept of Spot Reduction Considered a Myth?
- MayoClinic.com: Belly Fat in Women: How to Keep it Off
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American Heart Association: No-Fad Diet Tips
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