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I Need to Lose My Belly Fat

Mar 28, 2011 | By Ed Donner
I Need to Lose My Belly Fat
Photo Credit Creatas Images/Creatas/Getty Images

"I don't want you hanging around no more." It sounds like angry lyrics from an alienated alt-rock band, but admit it, it's how you feel about your belly. Don't bear an endless grudge against a part of your own body. Make the decision, commit and eliminate that belly. It won't happen over night, but by making steady changes to your lifestyle, you can slim your profile and learn to love your belly.

Bad Belly

Don't ignore your belly contempt yet, though. That belly is out to hurt you. Subcutaneous fat is distributed throughout your body, layered between your skin and your underlying muscle. It isn't pretty, but it isn't nearly as dangerous as belly, or abdominal, fat. Your belly fat hangs around under your muscles, deep within your abdominal cavity; this fat is packed between your vital organs, releasing chemicals and hormones that have numerous adverse effects. Abdominal fat increases your risk for serious health problems, including diabetes, metabolic syndrome, gallbladder problems, heart disease, high blood pressure and certain types of cancer. The close proximity of abdominal fat to your organs causes changes in the fat so it releases far more inflammatory agents than does your subcutaneous fat.

Overall Strategy

You can't spot burn belly fat. Abdominal exercise burns some calories, enhances your muscle tone and strengthens your abdominal muscles, but it doesn't target abdominal fat. For the best strategy, make persistent changes to your eating and exercise habits so you lose weight. Eat fewer calories by improving your dietary habits. Burn more calories by increasing the frequency, intensity and duration of your exercise. As you create more of a calorie deficit, you'll draw calories proportionately from your belly and from everyplace else you've packed away excessive calories.

Mind Your Fs

Get rid of fatty, fried and fast foods. These foods have loads of calories and usually contain chemical compounds that raise your cholesterol level, increasing your risk for cardiovascular disease. Replace fatty meats with lean, skinless turkey and chicken breasts. Substitute low- or non-fat dairy for whole milk and other full-fat dairy products.

Also, Your Ss

Likewise, save sweet, starchy and snack foods for special occasions. These foods tend to contain plenty of calories but little nutrition. Banish chips, cookies, candy, crackers, processed foods, bakery foods, pastries, full-sugar soda and fruit juice. Instead, eat fruit and low-calorie yogurt to satisfy your sweet tooth. Eat whole grain bread and brown rice instead of white bread and white rice. Instead of soda, drink green tea or water. Green tea dulls your appetite, burns fat and raises your metabolism.

Eat Smart

Eat a balanced diet. Use measuring cups to dish out the recommended serving size according to recipe guidelines. If you carry extra weight, you probably need to adjust your expectations for portion sizes. While you need to practice awareness in your calorie consumption, avoid calorie deprivation. Highly restrictive diets are difficult to sustain. Start each day with a well-rounded breakfast of protein and complex carbohydrates, such as whole grain cereal with skim milk. Eat small amounts three to five times a day to stave off hunger and keep your metabolism humming. Slowly, day by day, replace high-calorie foods with low-calorie alternatives.

Do Cardio

Cardio exercise, such as walking, running, swimming and biking, burns more calories than other types of exercise. It also enhances your cardiovascular health. Do 30 to 60 minutes of moderately intense cardio exercise most days of the week, advises the Mayo Clinic. Add 20 to 30 minutes of resistance training to your exercise routine two to three times a week to burn calories, enhance your endurance and boost your metabolism.

References

Article reviewed by Jaime Reese Last updated on: Mar 28, 2011

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