When you lose weight, you trim fat in all areas of the body, including the belly. Although it is not possible to spot burn fat, you can begin a diet and exercise plan to lose weight. If your waist measures more than 35 inches for a woman and 40 inches for a man, it is important for you to lose weight. Large amounts of belly fat puts you at risk for serious medical conditions, such as cardiovascular disease, stroke, metabolic syndrome and certain forms of cancer.
Calorie Counting
Reduce calories if you want to lose weight and slim your mid-section. If you eat 500 fewer calories per day, you'll lose weight at an average rate of 1 lb. per week. Write down every food morsel you consume and calorie counts to stay within your desired range. To keep the number of calories you eat per day low, choose healthier food options, such as fruits, veggies, fat-free dairy, lean cuts of meat and whole grains.
Fat Intake
Avoid trans fats if you want to lose weight and get rid of belly fat. According to a 1996 Wake Forest University study presented at the Scientific Sessions of the American Diabetes Association, trans fat is more likely to increase your percentage of abdominal fat. During the study, two groups of monkeys were fed the same number of calories, but one group received some fat from trans fat while the other group ate fat from unsaturated sources. The trans fat group had 30 percent more fat around the middle than the group that ate unsaturated fat. Examples of foods high in trans fat include baked goods, fast food and fried meals. Instead, choose healthy sources of fat such as avocado, nuts, seeds and olive oil.
Aerobic Exercise
Regular aerobic exercise can help you reach your weight loss goals. If you want to lose weight, you should do more than the Department of Health and Human Services recommended 150 minutes per week, according to MayoClinic.com. Aim instead to exercise most days of the week for 45 to 60 minutes. Moderate to high intensity exercises, such as jogging, cycling, tennis and rollerblading will burn the most calories.
Core Training
Although performing ab exercises will not spot burn fat, they can help reduce the appearance of fat by building muscle tone. Spend at least three days a week participating in a core workout, such as Pilates and yoga. You can also do ab exercises at home. Examples of abdominal exercises to add to your routine include crunches, reverse crunches, pelvic tilts, bicycles and planks.
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