Belly fat is not only unattractive and embarrassing, but it is also dangerous to your health. Abdominal fat is also called visceral or subcutaneous fat. Subcutaneous fat is stored just below your skin, whereas visceral fat surrounds your internal organs. Abdominal obesity is associated with dangerous diseases that can shorten your lifespan, including diabetes and heart disease. Losing weight all over your body, and especially in your belly area, can improve your overall health and reduce your risk of acquiring one of these dangerous diseases.
Step 1
Eat good fats and omega-3 fatty acids. These good fats are found in salmon, flax seeds, avocado and olive oil. Good fats may reduce damage from visceral fat. Avoid "bad" sources of fat, such as saturated and trans fats, which are commonly found in many processed foods including packaged baked goods, chips and fast foods.
Step 2
Exercise at least four times a week. University of Colorado at Boulder kinesiology professor Robert Mazzeo recommends a minimum of 30 to 45 minutes in each exercise session and suggests doing exercises that get your heart rate up and burn a lot of calories. However, 30 minutes of exercise is only a minimum; 60 to 90 minutes six days a week will burn more belly fat. Try jogging, brisk walking, swimming, biking and even gardening.
Step 3
Eliminate sugar from your diet as much as possible. Sugar adds empty calories to your diet and whatever your body can't use for energy, it stores as fat. Sugar consumption may be especially likely to cause abdominal fat. Similarly, choose whole grains over white flour, as foods made with white flour are converted to sugar quickly and are likely to be stored as fat. It is particularly important to focus on avoiding refined carbohydrates because belly fat comes with a greater risk of diabetes.
Step 4
Drink water instead of sodas and sweetened coffee drinks. Drinking eight to 10 glasses of water daily can reduce your body fat, including the fat around your abdominal area. Many people believe they are hungry when they're actually thirsty, so drinking more water may make it easier for you stick to your diet plan.
Tips and Warnings
- Eat more protein and fewer carbohydrates. The combination of intense cardio exercise and a high-protein diet may result in more fat loss.
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