Excess body fat, especially around the abdomen, puts you at risk for many diseases. The more fat you have accumulated in your mid-section, the more likely you are to have substantial fat encasing your internal organs. Type 2 diabetes, heart disease, some forms of cancer and high cholesterol all correlate to high waist circumference. Although forcing your body to lose fat in one place is a challenge, there are steps you can take to decrease belly fat and keep it off.
Step 1
Exercise with intensity. Conduct vigorous exercise, defined by a study published in 2005 in the Journal of Applied Physiology as the equivalent of jogging 20 miles per week at an intensity of 65 to 80 percent of peak oxygen consumption, to lose subcutaneous and visceral fat--the type found at the belly.
Step 2
Add more difficulty to your abdominal routine. Try Pilates because many of the exercises recruit a greater number of muscles and make your core work harder than traditional crunches. Hold a medicine ball when doing crunches or perform them while laying on a stability ball to involve the deep internal abdominal muscles in addition to the top-lying rectus abdominis.
Step 3
Eat right and emphasize certain foods. Eat whole grains, almonds and berries, which contain lots of fiber that helps keep your digestive system clear and makes you feel full. Aim to make lean proteins (such as skinless chicken, tilapia and whey) about 20 percent of your daily caloric intake in order to help you feel sated. Cut back on junk food, especially those containing added sugars and sodium. Do not drink your calories--soda and fruit drinks add extra calories to your day without helping you feel full.
Step 4
Watch your fats. Eliminate consumption of saturated fat and transfat, both of which contribute to the accumulation of belly fat. Eat monounsaturated fats instead because these fats help discourage the redistribution of fat to your mid-section. Find these fats in olive, canola and sunflower oil, in many nuts and seeds and in avocados.
Step 5
Integrate meditation and better sleep habits into your lifestyle. De-stress and sleep at least seven hours a night to decrease your body's production of cortisol, which encourages fat to store in the mid-section.
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