Your body contains two main types of fat -- subcutaneous fat and visceral fat. Belly fat is composed of the latter, and it requires certain exercises and foods for healthy weight loss. Visceral fat rests deeper in the body's tissues. "Spot exercising" with crunches or situps doesn't burn off this type of fat. Your best weapon against visceral belly fat is cardiovascular exercise, combined with a carbohydrate-rich diet.
Step 1
Swim, jog, cycle, or row for 60 minutes each day. These exercises are all good forms of cardio, and a 60-minute workout is enough for weight loss in most adults.
Step 2
Lift weights for one hour, twice per week. Weightlifting targets subcutaneous fat, but when it is combined with cardio, it increases your metabolism for faster belly fat loss.
Step 3
Eat complex carbohydrates to promote visceral fat burning. Complex carbs are found in whole grains and raw vegetables. Simple carbs found in processed grains and preserved veggies are not as effective at burning visceral fat.
Step 4
Eat one or two servings of lean protein each day. Your diet should be mostly complex carbs, but some protein is required to provide extra energy for your workouts.
Step 5
Cut back on alcoholic beverages, as they stifle your visceral fat-burning efforts. The term "beer belly" is an accurate expression. Alcohol causes your body to store more visceral fat each time you eat. Even a low-calorie alcohol increases natural visceral fat storage.
Tips and Warnings
- If you find it difficult to do 60 minutes of daily cardio, get creative. Basketball, soccer, rugby and other sports with a lot of running are fun alternatives to more traditional cardiovascular exercises.
References
- "Principles and Labs for Fitness and Wellness"; Werner W. K. Hoeger, et al.; 2009
- "Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform"; Jerrold S. Greenberg, et al.; 2004
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- "Big Fat Lies: The Truth About Your Weight and Your Health"; Glenn Alan Gaesser; 2002
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