Excess belly fat puts you at an increased risk for heart disease, diabetes, high blood pressure, metabolic syndrome, colorectal cancer and gallbladder problems. Your apple shape may be genetic or related to aging. The real danger of excess fat around your abdomen lies in the visceral fat beneath the surface. Abdominal fat isn't dormant. Rather than waiting idly to be used for energy, fat cells in your belly produce hormones that can lead to insulin resistance or increased risk for breast cancer, according to MayoClinic.com.
Step 1
Eat more complex carbohydrates and less saturated fats. Replace simple carbohydrates such as white bread and sugary foods with fruits, vegetables and whole grains. Following a Mediterranean diet will increase your intake of healthy fats while strictly limiting saturated fat intake. Characteristics of a Mediterranean diet include an emphasis on plant foods such as vegetables, fruits, nuts, seeds, legumes and nuts, according to MayoClinic.com. Use olive or canola oil instead of butter and replace added salt with spices and herbs. Eat more fish and less red meat, while strictly limiting high fat processed meats such as bacon and sausage. Watch your overall calorie consumption. The goal here is to cut calories and lose weight while decreasing the health risks that are characteristic of the apple shape.
Step 2
Perform moderate intensity aerobic exercise every day. Regular cardio is your best defense against belly fat associated with an apple body shape, according to MayoClinic.com. Start slowly if you're new to exercise and consult your doctor first if you have existing health problems. Cardio burns fat throughout your body, helping you to reach a healthy weight and improve your physique. Choose activities that you enjoy and can stick with. Options include indoor cycling, walking, running, aerobic dancing, rowing and virtually any physical activity that gets your heart rate up for an extended period of time.
Step 3
Tone your abdominal muscles. You can't tell your body where to burn fat, but you can strengthen and tone problem areas. The American Council on Exercises suggests a variety of exercises that target your middle, including bent-knee crunches, reverse crunches, bicycle crunches, vertical toe touches and yoga routines that include poses such as upward facing dog, side plank, bridge, cobra and front plank. Target your abs two times per week, taking a 48-hour break between sessions. You'll really see the benefits of ab work as you continue to lose weight and define your middle.
Step 4
Commit to strength training other muscle groups at least twice a week on nonconsecutive days. Building strong muscles will help you improve your body composition and lose weight. Not only do you burn calories during muscle-strengthening workouts, you also help your body burn calories more efficiently even at rest. Target muscles in your arms, shoulders, back, hips and legs.
References
- MayoClinic.com: Belly Fat in Women: How to Keep it Off
- MayoClinic.com: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- American Council on Exercise: Ab Exercises
- National Institute on Aging: What Does This All Mean for You?
- MedlinePlus: Metabolic Syndrome
- The National Women's Health Information Center: Overweight, Obesity and Weight Loss
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