Belly fat is a stubborn area of fat found on the abdominal area. Daily activities can be difficult if your belly is too big. Belly fat varies per person, and some people store more belly fat than others. Some people who have certain health conditions may be at higher risk for belly fat. There are ways to get rid of stubborn belly fat, lose weight and feel good about your appearance.
Step 1
Recognize your health risks. If you have belly fat, you may have or could develop certain conditions based on having a round midsection. The fat that is found deep within the abdominal wall is called visceral fat. This can be potentially dangerous because it can pressure organs in your abdominal area. A large belly indicates an increased risk for diabetes, heart disease, gallbladder disease, insulin resistance, hypertension and certain types of cancers. Specifically treating any of these conditions is one way to fight belly fat.
Step 2
See your physician. It is important to have regular health checkups. Your doctor can treat you for pre-existing conditions, prescribe medication and recommend disease-prevention techniques related to obesity such as high blood cholesterol, high blood pressure and elevated blood sugar levels. He may also recommend a diabetic diet, sodium-restricted diet and low-fat diet to help target your belly fat.
Step 3
Exercise regularly. Getting regular exercise can help reduce belly fat. Get 30 minutes of low to moderate aerobic exercise five days a week. In addition to aerobic activity you should implement exercise that targets your abdominals. Do repetitions that work your abdominal muscles three to five days per week. Start off slowly, and allow your body to recover for a day between sessions.
Step 4
Follow a heart-healthy diet. It is important to reduce your risk for cardiovascular disease, especially if you have stomach fat. A heart-healthy diet consists of foods that are low in calories and saturated fats, with only 8 to 10 percent of your total daily calories coming from saturated fat. Keep overall fat intake under 30 percent and limit your cholesterol and sodium intake. Fight belly fat by keeping your calorie intake between 1,500 and 2,000 calories or fewer a day.
Step 5
Avoid drinking and smoking. It is important to keep alcoholic beverages to a minimum if you want to fight belly fat. Alcohol contains a lot of calories and converts to sugar easily -- resulting in your body storing more fat. Smoking can also lead to heart disease and impair your lung capabilities -- making it more challenging to exercise to lose weight.
Tips and Warnings
- Talk to your doctor if you have a family history of heart disease, diabetes, cancer or hypertension.
- If you experience symptoms such as intense itching, chest pain, jaundice or fluid retention -- seek medical care immediately.
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