Carrying extra fat around your waist isn't just unsightly, it poses a major risk to your health. A waist measurement of 33 inches or more in women and 40 inches for men increases your health risks, warns MayoClinic.com. Through a balanced diet and exercise, you can drop fat from your entire body, including your waistline.
Risks of Belly Fat
Visceral fat, the type that lies deep in your abdomen surrounding your organs, releases toxins that can cause cardiovascular disease, stroke, type 2 diabetes, certain cancers and high cholesterol, while putting your liver under extra stress. According to "Fitness" magazine, women who have waists bigger than 35 inches are two times as likely to die of heart disease than women with waists smaller than 28 inches.
Myth of Spot Reducing
Although you may be tempted to hit the floor to perform endless crunches to rid yourself of belly fat, you can't target fat loss. Luckily, visceral abdominal fat tends to respond more quickly to diet and exercise than other types of fat, especially in women. By lowering your total body fat, you'll also lose fat around your belly.
Exercise
MayoClinic.com recommends getting at least two hours and 30 minutes of moderately intense aerobic activity and strength training each week. Regular aerobic exercise can help create the caloric deficit necessary to lose weight. Unlike cardio, building muscle through strength training elevates your metabolism for several hours after your workout. Muscle burns more calories at rest than fat, so regular strength training can give your metabolism a 15-percent boost in the long term, reports "Fitness" magazine.
Nutrition
Losing fat anywhere on your body, including your stomach, requires reducing your caloric intake. Reduce your meal sizes by 10 to 15 percent, and eat more frequently throughout the day to keep your metabolism revved up. Choose healthier monounsaturated fats instead of trans or saturated fats, and get most of your calories from fruits, vegetables, whole grains, lean protein and low-fat dairy products.
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