Not only is belly, or abdominal, fat unattractive, but it is also a health risk, according to Dr. Gabe Mirkin. He says if you are carrying extra weight around the belly, your cells are more likely to be insulin-resistant which creates a higher risk for diabetes, high blood pressure and heart attacks. A 2010 study by Miriam A. Bredella, M.D., et al, has also found that postmenopausal women are more at risk for osteoporosis if they have excess abdominal fat.
Diet
If you have belly fat, you have been eating more calories than you can burn and you need to lose weight. According to Medline Plus, the only long-term formula for weight loss is to eat less calories than you burn until you achieve your ideal weight. To determine how many calories you need daily, you can use an online estimator, or seek the advice of your health care provider for a more accurate assessment. Author of the "Flat Belly Diet," Liz Vaccariello recommends eating four meals a day containing around 400 calories per meal. Each meal should include a small amount of food containing monounsaturated fats, such as a quarter of avocado, or 10 olives. According to Vaccariello, healthy MUFAs help to eliminate stubborn belly fat.
Exercise
According to Dr. Mirkin, exercises such as sit-ups and crunches that target the abdominal muscles can strengthen the belly muscles, but this will not remove the overlying fat cells. However, by exercising you will burn more calories and therefore lose weight overall. Walking at a brisk pace will burn around 300 calories per hour; half an hour of swimming will use 270 calories and 45 minutes of low-impact aerobics would burn around 310 calories.
Coolsculpting
Zeltiq is a treatment that freezes fat cells and causes them to self-destruct. The treatment is usually performed in a doctor's office, without anesthesia. The patient may experience small amounts of discomfort due to the extreme cold, but will be able to continue with normal activities after the session. A few days after treatment, the fat cells begin to shrink and will be slowly removed from the body via the liver over several months. The procedure is approved by the U.S. Food and Drug Administration.
Surgery
If all else fails, liposuction can be performed by a cosmetic surgeon to reduce belly fat. A surgeon will remove fat under anesthetic that has accumulated around the abdomen. Liposuction is not recommended for general weight loss, but rather as a solution to remove stubborn fat cells. Not everybody will be a suitable candidate for belly fat surgery; a qualified surgeon can advise on the most suitable procedure depending on the overall health of the individual and the extent of accumulated fat.
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