It is estimated that approximately 50 percent of adults in the United States are carrying around an unhealthy amount of belly fat, according to Denise Gellene in an article for the UC Davis Alzheimer's Disease Research Center. Fat in the abdominal area, also referred to as visceral fat, is of particular concern because it is found deep in the abdominal cavity, padding the areas between between your abdominal organs. This fat has been associated with an increased risk for type two diabetes, cardiovascular disease and metabolic disturbances, according to The Harvard Medical School Family Health Guide. Women may experience an increased risk of needing gallbladder surgery or developing breast cancer. Before taking any measures to lose body fat, be sure to consult your doctor.
Physical Activity
Getting regular exercise is shown to help reduce excess belly fat. Your doctor can help you develop an effective and safe exercise program. Visceral fat is the first fat you will lose when you get started with exercise and just 30 minutes of exercise daily and taking two inches from your waist is beneficial, according to Rush University Medical Center. Belly fat will shrink as you tone your muscles and lose weight. Strength training is also shown to help shed belly fat. While spot-training is not effective, firming and toning your abdominal muscles will help in shedding the fat and getting a flatter belly, according to the Georgia Department of Community Health.
Dieting
Eating a healthy diet is also important in getting rid of belly fat. Increase your intake of vegetables, fruits and other complex carbohydrates, and decrease your intake of refined pasta, white bread and other simple carbohydrates, according to the Georgia Department of Community Health. It is also important to decrease your daily intake of calories and your portion sizes. Talk to your doctor about setting up a healthy eating plan.
Supplements
After ephedra was banned in 2004, those seeking supplements to help them burn fat have turned to other weight-loss substances, with two of the most common being green tea extract and citrus aurantium, according to Sheri Barke, MPH, RD of College of the Canyons Student Health and Wellness Center. Citrus aurantium contains an active ingredient known as synephrine that has effects similar to those of ephedra. It suppresses the appetite through working on neurotransmitters and stimulates your sympathetic nervous system. This herb still carries risks, such as heart attack, stroke and high blood pressure and may be equally as risky as ephedrine. Green tea extract is said to be the safest of all of the ephedra alternatives, according to Sheri Barke. This herb is said to increase calorie expenditure and stimulate fat burning. It also helps to stimulate the sympathetic nervous system and the catechins it contains are powerful antioxidants. When taken in high doses, you may experience insomnia, heart palpitations, and other high-dose caffeine-related effects. Do not take a supplement without talking to your doctor first.
Belly Fat Dangers
Losing belly fat is very important because there are definite dangers and risks in carrying around excess belly fat. Men and women face different risk and dangers. Women with excess belly fat are at risk for developing heart disease, diabetes, gallbladder issues, colorectal cancer, breast cancer, metabolic syndrome and high blood pressure, according to the Georgia Department of Community Health. Men with excess belly fat are at risk for heart disease, certain cancers, insulin resistance, low "good" cholesterol, sleep apnea, stroke, type two diabetes, high triglycerides and metabolic syndrome, according to MayoClinic.com.
References
- Denise Gellene for UC Davis Alzheimer's Disease Research Center:
- Georgia Department of Community Health: Belly Fat in Women: How to Keep it Off
- Sheri Barke, MPH, RD of College of the Canyons Student Health and Wellness Center: Fat Burners
- MayoClinic.com: Belly Fat in Men: Why Weight Loss Matters
- Rush University Medical Center: The Skinny on Fat: Location Matters
- The Harvard Medical School Family Health Guide: Abdominal Fat and What to do About it
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