Few body traits are as universally hated as belly fat. Two-thirds of American adults are overweight or obese, which means that millions of people are carrying too much fat, including in the belly area. Abdominal fat is particularly associated with increased risk of heart disease and diabetes, so losing weight in this part of your body is very important for your health.
Get Cardio Exercise
Engage in cardiovascular exercise at least five days each week. Although the Centers for Disease Control recommends 30 minutes of exercise as the minimum amount for health, you may need to exercise to 60 to 90 minutes to see greater results. Consider practicing moderate-intensity cardio exercises such as jogging, brisk walking, biking or water aerobics.
Spot-Toning Exercises
Although spot-toning exercises alone will not eliminate your belly fat, when combined with cardio exercise for fat reduction, exercises focused on your abdominal muscles can tighten and tone your mid-section. Perform crunches, reverse crunches and sit-ups, all of which work on your abdominal muscles.
Eat Right and Cut Calories
Cut calories to help lose weight overall. Cut 500 to 1,000 calories daily to lose up to two pounds per week. Eat the right foods, including lean meat, poultry and fish; low-fat dairy; whole grains; fruits and vegetables. Limit sugar and refined carbohydrates made from white flour, which raise insulin levels and may be more likely to cause abdominal fat.
Get Enough Sleep
Aim to get a full eight hours of sleep each night. Lack of sleep can contribute to weight gain, particularly in the belly area. According to the University of Chicago, inadequate sleep can contribute to weight gain by boosting your appetite. Researchers at the Universite Libre de Bruxelles in Belgium also discovered that lack of sleep led to an increased risk of insulin resistance, which is especially associated with belly fat.
References
- Centers for Disease Control and Prevention: Healthy Weight: Losing Weight
- "Journal of Applied Physiology:" Sleep Loss: A Novel Risk Factor for Insulin Resistance; K. Spiegel; November 2005
- University of Chicago: Sleep Loss Boosts Appetite, May Encourage Weight Gain
- World of Diets: Belly Fat Cure Review
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