Having additional belly fat around your midsection can be detrimental to your health. Not only can it increase your risk of heart disease and diabetes, but for women it can increase your risk of osteoporosis. A study done by Harvard University yielded results that concluded that women with more fat around their midsection have a lower bone density. You can measure whether you need to lose fat around your abdomen simply by measuring your midsection. Women with a waist size of 35 or higher are considered at risk and for men it is 37 or higher.
Step 1
Wrap the measuring tape around your abdomen section at about navel level. In order to get the most accurate results, do not hold your breath or wrap the measuring tape too tight. If your measurement falls in the risky level, above 35 inches for women and above 37 inches for men, then you may need to reduce the level of body fat in your abdomen.
Step 2
Begin a cardiovascular exercise routine. Moderate intensity exercise can help you to lose body fat. The frequency and intensity of exercise will depend on your current fitness level. American College of Sports Medicine guidelines recommend that you get moderate intensity aerobic exercise anywhere from three to five days per week or vigorous aerobic exercise for about three days a week for about 30 minutes per session. This can include riding a bike, jogging, or vigorous walking, depending on your fitness level. Consult with your doctor before beginning a vigorous workout program.
Step 3
Incorporate strength training in your workout routine. Abdominal fat can also be effectively burned through strength training when paired with a proper cardiovascular program and diet. Because muscles burn more calories at rest, it can be beneficial for you to incorporate resistance training into your physical activity regimen in an effort to stop belly fat from increasing.
Step 4
Engage in tummy toning exercises. You can target your deeper abdominal muscles with some exercises. Abdominal hollowing is one way to accomplish this. Begin by setting on all fours, letting your stomach hang in a relaxed position. Take a deep breath while visualizing yourself pulling your abdomen into your spine. You should feel a tightening feeling. Hold this position for 10 seconds, then release. Repeat this exercise 10 times for a tighter tummy. You can also engage in pelvic tilts and lifts to tighten your lower abominals.
Step 5
Make healthy diet and nutrition choices. Some foods are directly related to increasing the waistline, like some sugars and carbohydrates. In order to avoid this, read the nutrition labels and choose foods that are low in saturated fats. Replace these foods with ones that contain polyunsaturated fats. Also, increase your consumption of fruits and vegetables and decrease your consumption of breads and pastas. For weight loss, decrease your portion sizes and caloric intake. Making these simple changes can aid in the reduction of belly fat growth.
Tips and Warnings
- Hold yourself accountable by keeping a diet and exercise journal. Record your daily workouts and nutrition. Also, set small goals for yourself and assess your progress. You can start by setting a goal to take your waist measurement once a week to track your progress. This will help to keep you on track and focused.
- If you have never participated in an exercise program, consult your doctor before you begin. Also, if you have any special health considerations, consult your doctor or a nutritionist before you make any major changes.
Things You'll Need
- Measuring tape
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