One rule governs whether fat is lost or gained in any part of the body: To lose weight, you must burn more calories than you consume. In addition to this rule, some other factors influence the accumulation of belly fat. Separate the facts from the common myths about targeting weight loss on this part of the body.
Calories
The body gains or loses fat according to the amount of energy we put into it or burn with it. This is an oversimplification of how weight changes and all the factors that influence it. Still, "calories in versus calories out" lies at the heart of the matter. If you want to cut out belly fat, you must create a calorie deficit. That is to say, you have to eat fewer calories, burn more calories or practice a combination of the two.
Myths
Some people mistakenly think that abdominal exercises are the best way to cut out belly fat. In fact, ab workouts do not directly reduce abdominal fat at all. What they do is strengthen the core muscles and promote fat loss by burning calories. There is no way to target fat loss in a particular place on the body through exercise; however, you can promote overall fat loss by creating a calorie deficit. Each person's body responds differently to this deficit, burning fat stores by its own design.
Hormones
In addition to changes in its caloric balance, the body responds to other changes in ways that affect belly fat gain or loss. In particular, the body responds to stress by releasing a hormone called cortisol. Higher levels of stress are associated with higher levels of cortisol and an accumulation of belly fat. More specifically, this hormone is associated with visceral fat, which builds up on the organs underneath the abdominal muscles, as opposed to subcutaneous fat, which lies on top of these muscles. Therefore, while creating a calorie deficit, you should keep stress levels under control to cut out belly fat.
Things to Consider
Cutting out belly fat is not as simple as creating a calorie deficit and reducing stress. The body is complex and sensitive not only to the quantity of change but speed as well. For instance, if you suddenly and dramatically reduce the calories you eat, your body will respond by holding on to fat instead of burning it, as it will perceive that you are starving. No matter your weight or age, women need a minimum of 1200 calories per day and men need at least 1800 according to the American College of Sports Medicine. However, if you begin an exercise program that burns a significant number of calories and you properly fuel your body, you will burn fat relatively quickly. For most people, a safe rate to lose fat is about 1 to 2 pounds a week. Get clearance from your doctor before you start any new diet or exercise program.
References
- Harvard Medical School; Abdominal Fat and What to Do About It; December 2006
- University of New Mexico; Cortisol Connection-Tips on Managing Stress and Weight; Christine A. Maglione-Garves, et al.
- American College of Sports Medicine; Metabolism is Modifiable With the Right Lifestyle Changes; March 2009
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