Belly fat is one of the most dangerous types of fat for your health. Visceral fat, the fat layer in your abdomen that lies directly on top on your abdominal organs, is linked to an increase in the development of a number of health conditions, such as heart disease and certain types of cancer, according to an August 2010 article in "Harvard Women's Health Watch." Losing belly fat isn't just a cosmetic issue --- it can also help improve your health.
Cut Calories
You can't target weight loss from any particular part of your body. However, belly fat does respond well to dietary changes, according to "Harvard Women's Health Watch." You need to create a calorie deficit to lose weight. In fact, you need to cut about 3,500 calories from your diet to lose 1 lb. of fat. If you don't burn more calories than you take in, you'll end up maintaining your current weight or gaining weight. Use a food diary or an online calorie calculator to track the number of calories you intake each day.
Eat a Healthy Diet
Replacing processed foods with whole grains can help you feel fuller and may help reduce belly fat, according to a January 2008 study by Penny Kris-Etherton and fellow researchers at Pennsylvania State University, published in the "American Journal of Clinical Nutrition." Avoid foods like white bread, pasta and other foods made from white flour, and include more fiber-rich foods such as whole-wheat bread, oatmeal and whole grains in your diet.
Exercise
Engaging in regular cardiovascular exercise can help you create a caloric deficit by burning more calories than you consume. Additionally, according to "Harvard Women's Health Watch," engaging in both aerobic exercise and strength-training exercise can help you lose belly fat. You should aim to participate in at least 30 minutes of moderate intensity aerobic exercise for most days of the week, and include strength-training exercises two or three days per week.
Relieve Stress
Increased levels of stress may be linked to an increase in belly fat. When you experience stress, your body increases its production of cortisol, the stress hormone that influences your "fight or flight" response. Cortisol can increase the amount of fat your body stores in your abdomen, according to University of New Mexico researchers Christine A. Maglione-Garves, Len Kravitz, and Suzanne Schneider. To reduce stress, try implementing a regular relaxation routine by learning to meditate, participating in a yoga class or listening to a guided visualization program.
References
- "Harvard Women's Health Watch"; Taking Aim at Belly Fat; August 2010
- "American Journal of Clinical Nutrition"; The Effects of a Whole-grain Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome; Penny Kris-Etherton, et al.; January 2008
- University of New Mexico; Cortisol Connection: Tips on Managing Stress and Weight; Christine A. Maglione-Garves, Len Kravitz, Ph.D., and Suzanne Schneider, Ph.D.
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