Belly fat, or visceral fat is an especially damaging type of fat that extends deep into the abdomen and envelops your internal organs. Belly fat has been linked to a higher risk of type 2 diabetes, metabolic disorder, high blood pressure, heart disease, stroke and certain types of cancer. Belly fat is more common in men, and is usually related to lifestyle. Fortunately, lifestyle changes geared toward overall weight loss can help you successfully lose belly fat.
Make a Commitment
Step 1
Commit to a healthier lifestyle. Belly fat is particularly responsive to diet and exercise, so resolve first and foremost to eat less and exercise more. Any lifestyle changes you make must be permanent and may require you to learn to enjoy unfamiliar foods and activities. This can be very challenging--especially at first--so you must be firmly committed to do what it takes to reach your goal.
Step 2
Take steps to resolve any serious underlying issues that may interfere with your success. If you use food to cope with stress or depression, or if you have a food addiction, seek the help of a professional therapist before you attempt to lose belly fat on your own. He will help you find the root of your problem and give you the tools you need to move forward.
Step 3
Set a long-term, final goal, then set a series of small, specific short-term goals that are both reasonable and attainable. Post your short-term goals where they are frequently visible, particularly in spots that pose a temptation for you, such as your refrigerator or pantry. For a visual reminder, take photos of your belly and post them as well.
Change your Diet and Exercise Habits
Step 1
Determine about how many calories your body needs each day. Men older than 19 may require anywhere between 2,000 and 3,000 calories, depending on their size, age, activity level and individual metabolism. Consult a dietitian, a nutritionist or your physician to find out your specific calorie needs.
Step 2
Research the amount of calories in foods you commonly eat. Most packaged foods post calorie contents on their labels. You can also talk to a dietitian, or consult the USDA's Nutrient Data Laboratory. Determine which foods you can reduce or eliminate. One lb. of belly fat represents about 3,500 calories, so if you can manage to cut 1,000 calories per day from your diet, you will lose about 2 lbs. a week, which is the fastest rate at which a person can lose weight safely. You will likely lose the weight from your belly first.
Step 3
Change your overall eating habits. Replace high-calorie, high-fat foods with high amounts of low-calorie foods. Have healthy snacks between meals, and eat meals slowly to stay full. At every meal, fill half of your plate with fruits and vegetables, one-quarter of your plate with a lean protein and the last quarter with a starch.
Step 4
Create an exercise plan. Aerobic exercises such as walking, jogging or running are most effective for reducing belly fat. Choose an exercise that appeals to you, fits your budget and can be reasonably worked into your schedule. Perform aerobic exercise for 60 to 90 minutes at a moderate pace at least five times a week for weight loss.
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