Having excess body fat makes you more prone to developing certain diseases and conditions, and the health risks are even greater if this weight is around your belly. You cannot simply lose weight around your middle without losing it from the rest of your body as well. However, you can alter your diet and increase your physical activity to drop pounds and tone your abdomen. Discuss your weight-loss plans with a doctor before beginning.
Risks of Belly Fat
The risks associated with belly fat are not limited to the part you can see and grab hold of with your hands. Rather, the fat that lies within your abdomen and surrounds your organs, known as visceral fat, poses the greater risks to your health. Visceral fat is linked to the development of cardiovascular diseases, diabetes, certain kinds of cancer, sleep apnea and high cholesterol, among other conditions. Men whose waists are more than 40 inches in diameter, and women's whose are more than 35 inches put themselves at a higher risk for developing these conditions.
Dietary Solutions
Making small but significant changes to your daily diet can help you fight belly fat and lose excess weight. Read food labels, and replace foods that contain saturated fats with ones that contain polyunsaturated fats. Start eating more fruits and vegetables, and substitute high-fat dairy products with low-fat versions. Eat poultry and fish instead of fattier cuts of meat, and try to limit your intake of added sugar and salt. Consult with a doctor before making any dietary changes, and ask him how many calories you should be eliminating from your diet each day.
Exercises
Increasing your activity level can help burn fat and build muscle, making your middle look flatter and more toned. Aim to get 150 minutes of aerobic activity a week, performed at a moderate intensity level. Also add in some strength training two or three times a week. Perform exercises that target your abdominal muscles, but remember that you cannot spot train one area of your body while neglecting the others. If you do not have time for lengthy workouts, divide them up into smaller bursts throughout the day to accommodate your schedule.
Reminders
Be patient when trying to eliminate a fat belly. You can lose this weight, but it will require time and effort. Try not to become discouraged if your weight loss is slower than you would like it be, and remember that even a loss of a few pounds can reduce your risk of certain health problems. Discuss your concerns with your doctor, and ask for tips if you are having trouble losing weight.
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