People who accumulate belly fat are at greater risk of health complications than those who gain fat in other areas. According to Michael Jensen, M.D., an endocrinology specialist at Mayo Clinic in Rochester, Minnesota, increased belly fat elevates your risk of heart disease, high blood pressure, stroke and insulin resistance.
To lose stomach fat adopt a sound diet and exercise program. Consult a physician before stating any wellness regimen.
Lose Weight Slowly
Lose weight at the rate of about 1 pound per week to ensure long term weight loss. Avoid fad diets that preach cutting out important food groups or reducing calories to dangerously low levels. Most of these diets include low levels of carbohydrates or calories in general. Weight shed after going on a fad diet is usually the result of fluid loss. The weight returns quickly once you are fully hydrated.
Diet
Gradual changes in diet help to bring a long term lifestyle change. Reduce calories ingested by making your portion sizes smaller. Consume lean protein sources like chicken and salmon. Eat plenty of vegetables such as broccoli and leafy greens. Vegetables are low in calories, high in fiber and provide essential vitamins and minerals. Blackberries are another stomach-fat-burning food. The berries offer a low calorie, high fiber snack and contain 2 g of protein per serving.
Skip foods high in fat and sugar, as these types of food tend to promote weight gain. Reduce alcohol consumption and minimize stress.
Exercise
Increased physical activity can aid weight loss. Exercising helps to bump up energy expenditure while boosting your metabolism, creating a favorable fat burning environment. The U.S. Department of Health and Human Services recommends 150 minutes per week of moderate aerobic activity or 75 minutes of vigorous aerobic activity, combined with resistance training. Consider aerobic exercises like walking or jogging. Engage in resistance training two to three times per week.
A Popular Misconception
Sit-ups can help to strengthen your abdominal muscles but the exercise doesn't reduce belly fat. Reducing abdominal weight can't be achieved by employing localized exercises. Weight loss occurs when you ingest fewer calories than you expend. Stick to your combined diet and exercise program to effectively lose stomach fat.
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