Carrying extra weight increases the risk of heart disease, diabetes and some forms of cancer. Too much weight can also strain the back and joints and contribute to arthritis and chronic pain. However, having excess belly fat raises the risk of disease even higher then having extra fat elsewhere, so it's important to keep the abdominal area trim. You get the best results when you combine diet and exercise to lose abdominal fat.
Dangers of Abdominal Fat
In general, having a body mass index or BMI above 25 increases the risk of developing weight-related health problems, but that's not the only tool to assess risk. According to the Centers for Disease Control and Prevention, men with a waist size of 40 inches or greater and non-pregnant women whose waist size is 35 inches or larger are at an even greater risk of health problems. Abdominal fat is biologically more active than fat cells in other areas of the body and may be more easily released into the bloodstream. Excessive abdominal fat is directly linked to high cholesterol and triglyceride levels, high blood pressure and diabetes.
Spot Reduction Myth
When it comes to losing excess belly fat, there is no magic fix or exercise that can burn fat just off the belly area. Making the belly smaller means losing weight and reducing the percentage of body fat. According to the American College of Sports Medicine, spot reduction is a myth and abdominal machines don't burn fat off the belly. They can make the abdominal muscles stronger, but they don't lower the percentage of body fat or promote weight loss.
Aerobic Exercise
Losing excess fat in the midsection means engaging in 30 to 60 minutes of moderate-intensity aerobic type exercise on most days of the week, according to the American Council on Exercise. This includes activities such as walking, biking, swimming and dancing, which burn off calories and lower the percentage of body fat. In addition, participating in a strength-training program two to three days a week can help strengthen muscles. Muscles require more calories to survive than fat does, so when the percentage of body fat drops and lean muscle mass increases, more calories are burned off even while at rest. Building lean muscle mass does not mean having to bulk up and lifting to create large muscles. It just means working every major muscle group to fatigue to make them toned and stronger.
Diet
Losing weight involves burning off more calories than are taken in. Even when meeting the exercise guidelines above, if you consume too many calories, you'll gain weight and won't lose abdominal fat. The Weight Control Information Network suggests combining exercise with restricting calorie intake. A healthy eating plan is one that has enough calories to meet daily needs and focuses on plenty of fruits, vegetables, whole grains and low-fat dairy. Calorie intake must be high enough so the body gets the nutrients it needs, but not so high that extra calories are stored. The amount of calories needed each day depends on height, current weight, gender, activity level and existing medical conditions. A physician or registered dietitian can help determine individual calorie needs and then formulate a meal plan to support weight loss.
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