Belly fat is often considered undesirable for appearance, but it can also be a hazard to your health. Intra-abdominal, or visceral, fat surrounds the internal organs in the stomach. Intra-abdominal fat has been linked to high cholesterol and high blood pressure, according to an article called "Belly full of danger" by Nanci Hellmich of USA Today. Experts are still trying to figure out why this type of fat is so dangerous, but they agree that an exercise program to lose weight will result in belly fat lost as well. Participants in a study done by researchers at the Fred Hutchinson Cancer Center in Seattle lost between 3.4 percent and 6.9 percent of their intra-abdominal fat from a program that included consistent exercise and no changes to their eating habits. The study was done over a year. Still, eating less should only help take the weight off faster, so you do not have to wait an entire year to flatten that tummy.
Step 1
Exercise for 30 to 60 minutes per day. Anne McTiernan, lead researcher on the Fred Hutchinson study, recommends brisk walking at a rate similar to if you were trying to catch a bus for at least 30 minutes five days a week, but says, "I suspect if you exercise for 60 minutes a day, you'll get even more fat loss."
Step 2
Add in some days of vigorous intensity exercise. The Centers for Disease Control and Prevention (CDC) says that 30 to 45 minutes of vigorous activity or 60 to 90 minutes of moderate activity is effective for weight loss. The higher the intensity of your workouts, the more your metabolism will be positively affected and the thus you will burn a higher number of calories daily, according to the National Academy of Sports Medicine.
Step 3
Cut your calories by 500 to 1,000 per day. The American Obesity Association says that this will result in 1 to 2 lbs. a week of body fat loss. Eat more fruits, vegetables, whole grains and lean proteins, and stay away from sugary drinks, baked goods, fried foods and whole-fat dairy products.
Step 4
Continue with your exercise and calorie restriction program until your waist is at least smaller than 40 inches if you are male or 35 inches if you are female. George Blackburn, associate director of the division of nutrition at Harvard Medical School, says that waists greater than that size indicate a dangerous amount of belly fat. However, even people with smaller waists can still be at risk, and only a CT scan or MRI can truly tell if a person is at risk, according to the USA Today article.
Step 5
Do not stop exercising when you reach your goal. The American Obesity Association, the American Council on Exercise, and the U.S. Surgeon General all recommend a minimum of 30 minutes per day of physical activity for adults.
References
- USA Today: Belly Full of Danger
- "NASM Essentials of Personal Fitness Training: Course Manual;" National Academy of Sports Medicine; 2008
- CDC: Losing Weight
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