While being overweight can harm your health, it is especially dangerous if you carry the extra fat around your belly. People who have excess abdominal weight are at a higher risk for developing certain health problems and medical conditions. You cannot lose weight in one section of your body alone, but dieting and exercise will help you reduce the amount of body fat you have overall. Discuss your weight concerns with a doctor before making any diet changes.
Health Risks
Your genes may largely determine where you gain excess weight, but your lifestyle, age, certain medical conditions and stress level play roles as well. Obesity can result in several health problems, but the type of fat that you gain in your belly may pose the greatest risk. This fat is known as visceral fat, which surrounds your internal organs, and it has been linked to the development of heart disease, diabetes, high blood pressure, certain cancers, stroke, high cholesterol and other conditions. Losing weight can reduce your risk of developing these and other health problems.
Waist Size
Measure your waist to get an accurate idea of whether or not you need to lose belly fat. Wrap a tape measure around your bare stomach, right above your hips, and pull it tight -- but not so tight that it digs into your skin. Ensure that the tape measure is level all the way around your body. Exhale and then read the measurement. Your health is at risk if you are a man whose waist is more than 40 inches in circumference or you're a woman whose waist is more than 33 inches, according to MayoClinic.com.
Exercise
Exercising at a moderate pace every day is the best way to eliminate excess belly fat. Choose exercises that you enjoy. Do a combination of aerobic and strength-training workouts to both burn fat and tone your muscles. Do abdominal exercises that focus on each of the different muscles in your belly to build strength and increase muscle mass. How many exercises you should perform each week will depend on your current fitness level, weight loss goals and health conditions. A healthcare provider can help you determine which activities are best.
Diet
Eating a healthier, low-calorie diet may help you eliminate belly fat as well. Consume large amounts of fruits, vegetables, whole grains and fat-free dairy products. Also eat lean protein such as poultry, fish and nuts. Reduce or eliminate your intake of saturated fats, trans fats, cholesterol, salt and added sugars. Do not try to lose weight rapidly by going on a crash or fad diet. Rather, lose weight at a steady pace and continue giving your body the nutrients it needs.
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