Whether you've gained belly fat because of hormonal fluctuations, heredity, poor eating habits, lack of exercise or just as a normal part of aging --- it can be dangerous. Abdominal fat puts you more at risk for serious medical conditions such as type 2 diabetes, cardiovascular disease, high blood pressure and even some types of cancer. Fortunately, there are a variety of ways to quickly lose excess belly fat ---with just a few lifestyle adjustments.
Step 1
Exercise for at least 30 minutes every day. To boost fat-burning, add interval training, where you increase the intensity of the workout every five minutes or so. For example, if you are walking on a treadmill, increase the incline or speed for a segment every five minutes before returning back to your normal pace.
Step 2
Strength train every other day to quickly combat abdominal fat. Add weights to your workout or do tummy-toning exercises such as abdominal lifts or tilts.
Step 3
Reduce portion sizes and increase the amount of protein and complex carbohydrates you consume. These include foods such as vegetables, whole grains, lean meats and fruits.
Step 4
Practice yoga, meditation or breathing techniques to lower your stress levels. According to the Yale Office of Public Affairs & Communications, stress releases cortisol, which can promote the formation of visceral fat in the abdomen.
Tips and Warnings
- According to the Harvard Medical School Family Health Guide, some medications are being developed to combat the visceral fat in the belly. These include sibutramine, which has been shown to reduce abdominal fat. In addition, rimonabant, which has not yet been approved by the FDA, works by blocking the brain receptor that increases your appetite, helping you to lose belly fat quickly.
- Although some studies have found that hormone therapy can prevent the accumulation of fat in the abdomen, MayoClinic.com warns that other studies have shown it is does not. In addition, hormone therapy does not come without risks. It can increase your chances of developing conditions such as blood clots, stroke, heart disease and breast cancer.
Things You'll Need
- Weights
- Vegetables
- Whole grains
- Lean meats
- Fruits
References
- MayoClinic.com: Belly Fat in Women: How to Keep it Off
- Yale Office of Public Affairs & Communications: Stress May Cause Excess Abdominal Fat in Otherwise Slender Women, Study Conducted at Yale Shows
- UAB: Exercise Keeps Dangerous Visceral Fat Away a Year After Weight Loss, Finds UAB Study
- Harvard Medical School Family Health Guide: Abdominal Fat and What to Do About it
- MayoClinic.com: Hormone Therapy: Is it Right For You?
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