You're at a higher risk of developing heart disease or type 2 diabetes if you carry excessive amounts of deep belly fat, according to the National Institutes of Health, or NIH. Fat in the belly produces higher amounts of protein, which is an indicator of disease risks. The excess proteins affect insulin delivery, leading to diabetes. Exercise and diet can reduce the effects.
Risks
Genetics play a role in where you accumulate fat, according to MayoClinic.com. At the same time, lifestyle choices are the biggest predictors of weight gain and accumulated belly fat. Men are at highest risk for disease when their waist measurements exceed 40 inches. Women with a waist size greater than 35 inches should look for ways to reduce belly fat to prevent associated diseases.
Misconceptions
It's not possible to lose fat in only one area of the body, according to the American Council on Exercise. The most effective way to lose belly fat is to lose weight all over. While body-sculpting exercises can build core muscles and result in a toned midsection, cardiovascular exercises and a reduced-calorie diet must be included to cure your belly fat excess.
Function
While a reduced-calorie diet results in overall weight loss, according to MayoClinic.com, visceral fat in the belly responds well to diet and exercise. Often, you will notice a reduction in collected fat in your belly in the early stages of your diet. The most effective natural diet to lose fat is one that reduces calorie consumption and is high in complex carbohydrates, such as vegetables and fruit, and low in simple and refined carbs, such as refined pasta and white bread.
Features
The most effective exercises to tone the abdomen are those that target the deep abdominal muscles, according to MayoClinic.com. One exercise that effectively tightens the abs naturally is to get down on the floor on all fours and let your extra belly fat hang loose. Take a deep breath and as you exhale, draw up your belly so that you feel a tightening in your abs. Hold the position for a count of 10 and release. Repeat 10 times. Pelvic tilts target the muscles in the lower abdomen and are performed by lying on your back with your knees bent and feet flat on the floor. Lift your pelvis and hold for a count of 10. Release and repeat 10 times.
Warning
You should talk to your doctor before beginning any targeted belly exercises to make sure the workouts don't interfere with any ongoing medical treatments. Your doctor or a personal trainer can help you develop a routine that naturally targets your abs. According to the American College of Sports Medicine, or ACSM, you have to be careful about overdoing ab exercises and about placing strain on your lower back. Don't do more than 15 or 20 repetitions of core exercises because you don't want to build bulk, but rather tone the muscles that are already there, under the fat.
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