Belly fat can occur because of hormonal changes, age-related weight gain, poor diet, or lack of exercise. Gaining fat in your abdomen is particularly unhealthy compared with other locations in your body because it increases your risk of cardiovascular disease, diabetes and certain types of cancers. Sticking to a healthy diet and regular exercise routine can keep belly fat manageable and in a healthy range.
Healthy Fats
If you are trying to lose belly fat, it's important that your diet aim for a majority of healthy fats. Avoid saturated fats that can affect your heart, slow your metabolism and easily lead to fat storage in the core area. Instead look for products with polyunsaturated and monounsaturated fats like almonds, peanut butter, and olive and canola oil. Be sure to pay attention to calorie content, as all fats have a higher amount of calories.
Complex Carbohydrates
Simple carbohydrates like white bread, white rice and white pasta are low in nutrients and can easily be stored as belly fat. Try to increase and replace these items with portions of complex carbohydrates such as fruits and vegetables. Look for whole-wheat, whole-grain, or stone-ground food when it comes to bread, rice and pasta choices. Complex carbohydrates will contain a higher amount of fiber, which will keep you feeling full and regulate your intestinal and bowel movements during weight loss.
Side Leg Raise
This exercise targets the abs and the obliques where belly fat often lies as "love handles." Start by lying on your back with arms out to your sides. Bring your arms slightly below shoulder level, keeping your palms down. Next extend your legs toward the ceiling, keeping your feet together, thighs tight and knees locked out. Tighten your core and slowly lower legs together toward your right side as far as you can. Slowly bring your legs back up to starting position and switch to the other side, counting as one repetition. Repeat one to three sets of 12 to 15 repetitions. You can do this exercise up to three days a week; just be sure to take a day off in between exercises to allow adequate muscle recovery.
Straight Leg Crunch
Working the upper and lower belly, this exercise is sure to tone the core area. If you are a beginner, do this exercise without weight; otherwise take a pair of lightweight dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle, keeping the thighs locked out and core tight. Next bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor. Return to start, counting as one repetition. Don't let your feet touch the floor. Repeat for 12 to 15 repetitions and one to three sets every other day.
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