When fat starts to accumulate around the lower abdominal area, it can start to resemble an inner tube on some people. Carrying excess body fat on any area of the body is not only unpleasant and uncomfortable, but it can significantly increase the risk of several chronic and potentially deadly diseases such as diabetes and heart disease. Fortunately, if you make consistent lifestyle changes, you can permanently lose excess body fat.
Reduce Calories
Step 1
Reduce your daily calorie intake by about 500 calories. Doing so will encourage your body to shed about 1 lb. of fat each week. One to 2 lbs. per week of weight loss is a safe rate for most people. It may be tempting to drastically cut your calorie intake all at once, but doing so may only produce limited results for a limited time. In fact, starvation may significantly reduce your metabolism, according to Dr. Liz Applegate of the University of California, Davis. To avoid going into a starvation mode in which the body tries to conserve its fat stores, eat at least 1,200 calories per day if you're a woman and at least 1,800 per day if you're a man.
Step 2
Eat small frequent meals and snacks throughout the day to encourage your metabolism to increase. Skipping meals may not only harm your metabolism, but it may lead to cravings and overeating, making it more difficult to choose healthy meal options or limit calories. Keep nonperishable snacks with low-fat proteins with you in your car or at your work. This will help you avoid high-fat, high-calorie snacks and meals when you're away from home. Protein-rich foods also help your body regulate your blood-sugar levels and control your appetite.
Step 3
Increase the number of calories you burn each day by becoming more physically active. High-intensity cardiovascular activities like running and swimming burn calories at a high rate in a short period of time. Even an exercise program that incorporates frequent but brisk walking is effective for reducing excess body fat. If you're short on time, break up your exercise bouts into 10- or 15-minute increments and you will still realize noticeable results. The American College of Sports Medicine recommends at least 30 minutes of moderate exercise on most or all days each week to maintain a healthy weight.
Step 4
Do resistance training exercises at least twice per week to add muscle mass to your body. Adding muscle tissue to your body will increase your metabolism at all times of the day, even when you're not exercising. It's an effective way to increase your calorie-burn even if you stop exercising. That's because it would take months to lose the muscle weight you add if you ever completely stopped doing resistance training.
Step 5
Investigate all possible reasons for your excess body weight. Lack of physical activity is a common reason for becoming overweight, but there may be other contributing factors. Talk with your doctor about how things such as hormonal changes, mental health issues, chronic medical conditions or prescription medications may be contributing to your excess body fat.
Tips and Warnings
- Abdominal exercises are helpful for strengthening the abdominal muscles, but they won't decrease fat around the lower stomach.
- Consult your doctor before beginning any new exercise or diet program. Discuss any possible limitations regarding the frequency and intensity of your exercise sessions. Ask about how any prescription medications might interact with any changes in your diet or activity.
References
- American College of Sports Medicine; Metabolism is Modifiable with the Right Lifestyle Changes; March 2009
- University of New Mexico; Cortisol Connection- Tips on Managing Stress and Weight; Christine A. Maglione-Garves, Len Kravitz, Ph.D., Suzanne Schneider, Ph.D.
- MayoClinic.com: Belly Fat in Women --- How to Keep It Off
- "Journal of the American Medical Association"; Prevalence and Trends in Obesity Among U.S. Adults; Katherine M. Flegal, Ph.D., et al.; January 2010
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