Abdominal fat, or belly fat, can be worse for your health than fat on other parts of your body. Your waist measurement can predict your risk for many health problems. The secret to losing fat around your stomach or midsection is to change how you exercise and what you eat.
Health Risks
Extra abdominal fat brings a host of health problems, including an increased risk of type 2 diabetes, high blood pressure, elevated cholesterol and heart problems. Women with excess abdominal fat might have an increased risk of certain types of breast cancer. However, men are more likely to gain fat around their midsections, placing them at high risk for sleep apnea and stroke.
Measurements
Your waist circumference measurement is a strong predictor of your risk of medical problems due to abdominal fat. Women who are not pregnant should measure 35 inches or less. Men's waists should measure 40 inches or less. Use a tape measure to measure your abdomen just above your hip bones. Exhale gently and avoid sucking in your gut.
Diet
To lose abdominal fat, you need to reduce your calorie intake. Eat a diet rich in colorful fruits and vegetables, whole grains, lean protein and healthy fats. Drink alcohol in moderation to avoid consuming empty calories that your body will store as fat. Journal your daily food intake to track which food choices keep you full and full of energy.
Exercise
While you cannot spot-reduce your abdominal fat into oblivion, regular exercise will help you lose body fat all over. Participate in cardio exercises, such as walking, jogging, swimming or bicycling, for at least 20 minutes most days of the week. Add speed intervals to increase your calorie burn. Strength-train at least two days a week. Core exercises will improve your posture and strengthen your abdominal muscles.
Member Comments