We all know excess body fat is not desirable, but belly fat can be particularly dangerous. Excess belly fat indicates the presence of too much visceral fat which encases the internal organs and puts you at risk for heart disease, some cancers and other chronic conditions. The good news is that you can target belly fat with dietary and movement changes. Work extra hard and your belly fat may even turn into abs you can show off in a swimsuit.
Step 1
Make better food choices. Focus on low-fat proteins, whole grain carbohydrates and mono-unsaturated fats. Eat proteins as about 20 percent of your daily calories to feel full and fuel your metabolism. Consume a serving of whole grains with meals as energy and because whole grains lead to better fat distribution than do refined grains. Eat mono-unsaturated fats because they do not cause you to retain belly fat as do other kinds of fat (namely saturated and transfats). Avoid junk food, fried food and simple sugars.
Step 2
Exercise with intensity. Strive to sweat when exercising at least 30 minutes a day, but come closer to American College of Sports Medicine guidelines of 90 minutes, five days per week, to lose weight. Combine exercise with a reduced calorie diet and lose more weight--particularly intra-abdominal fat, as shown by researchers at the Fred Hutchinson Cancer Research Center in Seattle, Washington in a 2003 study.
Step 3
Do ab exercises on a stability ball. Crunch while lying on a stability ball to activate your rectus abdominus and oblique muscles more than a traditional crunch. Perform plank pose by placing your forearms on the ball and elevate your body in a straight line to your toes. Check the American Council on Exercise exercise library (see Resources, below) for more abdominal exercises.
Step 4
Rest and banish stress. Get enough sleep--lack of sleep simulates your appetite and puts your body in a state of constant stress. De-stress to reduce the amount of the hormone cortisol in your system; cortisol encourages your body to hold onto fat. Try meditating before bed to help with stress and to set you up for a good night's sleep.
Tips and Warnings
- Good lean protein sources include whey protein, bison, extra lean turkey, egg whites and seafood. Monounsaturated fats may be found in oils like olive, canola, sunflower and peanut. Most nuts are high in monounsaturated fats, as are avocados. Whole grains include quinoa, brown rice, oatmeal and other grains. Be careful when products touting "whole grains" on their label--make sure a true whole grain is high on the ingredient list and not buried as a token addition. Remember to measure your success against your start point--some people's genetic makeup and life experience (for example, you've had a c-section) preclude perfect abdominal muscle development. Reducing belly fat in general makes a great contribution to your health.
- Please check with your doctor before beginning an exercise program.
Things You'll Need
- Stability ball
- Mono-unsaturated fats
- Low-fat protein
- Whole grains
References
- CNN
- "Amazing Abs in Under 10 Minutes," Lara McGlashan, Oxygen Magazine, May 2009.
- Journal of Applied Physiology
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