Losing excess belly fat improves your appearance and may lower your risk of certain health conditions. Age, heredity and alcohol consumption may increase your chances of developing increased belly fat. Women with a waist circumference of greater than 35 inches and men with a waist circumference of greater than 40 inches are most at risk.
Significance
Too much abdominal fat increases risk of heart disease, high blood pressure, stroke and certain cancers. If you have too much belly fat, you may also be at increased risk of Type 2 diabetes, insulin resistance, high triglycerides, low levels of "good" cholesterol, metabolic syndrome and sleep apnea. Women may be at increased risk of breast cancer. Visceral fat, found deep inside the abdomen, is more dangerous than subcutaneous fat, found close to the skin.
Diet
Unfortunately, spot-reduction, or the removal of fat from a singular area of the body, doesn't work. To lose fat from your abdomen, you'll need to lose weight all over. Lose belly fat by consuming a reduced-calorie diet. Reduce your portion sizes by eating from smaller bowls and plates. Eat more low-calorie foods, including fruits and vegetables. Start your meals with broth-based soup or salad with light dressing. Talk to your doctor for help developing a personalized weight loss plan.
Alcohol
Alcohol consumption may lead to excess belly fat because of increased calorie consumption. It also halts your body's ability to metabolize fat. Cut back on alcohol intake to lose weight from your belly. If you do drink, stick to wine, which may not have the same effect, and alternate alcoholic beverages with water or diet soda. Try a wine spritzer to further limit calories. Make sure to eat a healthy meal before going out, because in some people, alcohol consumption can increase appetite.
Exercise
Participate in moderately-intense aerobic activity at least five days per week to burn calories and watch belly fat melt away. From 60 to 90 minutes of activity may be required for weight loss. Try cycling, swimming, dancing or step aerobics. After you start an exercise routine, your belly may even be the first place you notice fat loss. Incorporate strength-training in your routine for maximum belly fat loss. Toning abdominal exercises, such as crunches on an exercise ball, can also improve your stomach's appearance.
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