Struggling with weight issues is a common problem for Americans. About 64 percent of woman and 72 percent of men struggle with being overweight or obese, according to the U.S. Department of Health and Human Services. The midsection is a common place where weight gain occurs. This type of fat, however, increases your risk for cancer and cardiovascular issues. Understanding the causes of belly fat and implementing lifestyle changes will help you get an overweight midsection under control.
Causes of Belly Fat
Belly fat typically occurs from an energy imbalance. You are consuming more calories than your body needs, creating fat storage. As you get older, fat storage is more likely to occur in the midsection, according to MayoClinic.com. Aging also slows the metabolism, which results in belly fat.
Aerobic Activity and Belly Fat
Physical activity is one of the most powerful tools for combating belly fat. When you exercise, your body burns more calories. Burning more calories than your body needs forces the body to tap into stored belly fat, resulting in midsection weight loss. Aim to get about 30 minutes of activity daily, recommends MayoClinic.com. Start out with moderate activity, such as walking or water aerobics. As you get stronger, challenge your body to burn more midsection fat. Select activities such as jogging, rollerblading or playing singles tennis.
Stomach Toning Moves
Aim to complete two to three belly-toning sessions weekly. Try the abdominal hold, which involves sitting on a chair, with your feet flat on the floor. The palms of your hand are pointed outward away from your body. Contract the muscles and bring your feet about 2 to 4 inches off the ground, recommends "Fitness" magazine. Hold the contraction for up to 10 seconds. Repeat the exercise for about a minute.
Another powerful stomach-strengthening move is abdominal hollowing. Get down on an exercise mat, on all fours. Allow your stomach muscles to relax. Then, tighten and contract your stomach muscles, pulling them toward your belly button. Hold for up to 10 seconds and repeat 10 to 20 times per strength-training session.
Foods to Lose Belly Fat
Eat a low-calorie diet to promote stomach fat loss. Also, focus on eating foods that promote belly-fat loss. For example, eating almonds allows you to build stronger abdominal muscles, according to "Fitness" magazine. Berries are another helpful food that allows stomach muscles to contract more efficiently. Eat foods rich in omega-3 fatty acids, which are linked to boosting metabolism, such as flax seed and salmon.
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