Belly fat is the most stubborn fat to lose on your entire body. Having too much belly fat can put you at risk for numerous diseases and even death. If you eat more calories than your body needs and lead a sedentary lifestyle, your belly fat will increase over time.
Types of Fat
There are two types of fat that accumulate in the abdominal region: visceral and subcutaneous fat. Fat positioned behind the abdominal cavity, called retroperitoneal fat, is normally counted as visceral fat. Visceral fat surrounds the abdominal organs, while subcutaneous fat lies between the skin and the abdominal wall.
Dangers of Belly Fat
Regardless of your body weight, excess fat around the abdomen increases your risk for heart disease, stroke, metabolic syndrome and sleep apnea. Visceral fat is more harmful than subcutaneous fat because it is directly linked to higher total cholesterol and LDL, or bad, cholesterol, lower HDL, or good, cholesterol, and insulin resistance. Insulin resistance increases your risk for type 2 diabetes.
According to a 10-year study of Chinese adults published in the August 2006 issue of "American Journal of Hypertension," a larger waist measurement can predict the development of high blood pressure, in spite of total body fat.
Aerobic Exercise
On a positive side, visceral body fat is easier to lose than subcutaneous body fat with proper diet and exercise. A proper diet consists of lean proteins, complex carbohydrates, and plenty of fruits and vegetables.
Aerobic exercise is any activity in which your heart rate increases and you break a sweat. According to the Physical Activity Guidelines, you should engage in moderate-intensity aerobic exercise at least 30 minutes a day, five days per week. Aerobic exercise can be done on a treadmill or elliptical at your gym or also outdoors.
Abdominal Exercises
While spot-reduction of the abdominal area is not possible, doing abdominal exercises will strengthen your core and increase lean muscle mass. The more muscle you have, the more calories your body burns each day, thus reducing total body fat. Perform a plank, floor crunch and bicycle to strengthen your abdomen.
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