Belly Fat Remedies

Belly fat isn't only a sign of being overweight or out-of-shape. It actually increases your risk of certain health conditions, such as high cholesterol, heart disease, type 2 diabetes, stroke and certain types of cancer, including breast, uterine, colorectal and pancreatic. For men, waist measurements over 40 inches are the most problematic, while measurements over 35 inches is an indication of an unhealthy amount of abdominal fat in women. Like anyone carrying excess pounds, you can reduce the amount of belly fat with standard weight loss techniques.

Portion Size

One of the more beneficial methods to reducing belly fat is to change your eating habits. Dr. Michael Jensen, an endocrinology specialist at the Mayo Clinic, suggests cutting your caloric intake by reducing your portion sizes. Reducing the size of your portions at every meal can generate a caloric deficit. According to the National Institutes of Health, it takes a deficit of 3,500 calories to create 1 lb. of fat loss.

Food Choice

Another option for changing your eating habits is to replace foods high in calories with healthier options, explains Jensen. These options include fruits, vegetables, legumes, whole grains, lean meats, low-fat dairy and essential fats. Almost any one of these foods contains fewer calories and more nutrients than refined grains, packaged meals and other convenience foods. Like reducing portion size, consuming these foods can generate the caloric deficit needed to shed excess belly fat.

Physical Activity

Besides making dietary changes, it's also important to increase your level of physical activity, notes the National Institute of Diabetes and Digestive and Kidney Diseases. The amount of exercise needed to encourage weight loss varies from person to person, but the general guideline for cardio is 150 minutes a week at a moderate intensity or 75 minutes a week at a vigorous intensity. You can break this time into 10-, 20- or 30-minute increments into any activity of your choosing, such as biking, swimming, walking, hiking, jogging, cross country skiing or taking part in another athletic pursuit.

Strength Training

As you increase your level of physical activity, incorporate strength training into your workout routine. Strength training helps to build lean muscle mass, which is able to burn more calories than fat, asserts MedlinePlus. Lifting weights is the most popular form of strength training, but you can also increase lean muscle mass by climbing stairs, riding a bike or taking part in other resistance training.

Abdominals

While working your core is a surefire way of strengthening and toning the abs, it won't reduce belly fat on its own, cautions Jensen. No amount of crunches or sit-ups can spot-reduce your waistline. You need to reduce your caloric intake, increase your level of physical activity or combine the two if you hope to shed the excess belly fat.