Getting rid of that flab around your belly can do more for you than make you look good in a swimsuit -- it can bring you better health. According to USAToday.com, people with excess abdominal fat are more likely to have hidden fat around their internal organs. This kind of fat, called visceral fat, can increase your risk of developing serious illness such as diabetes, cardiovascular disease, stroke, and even certain cancers. Fortunately, these risks are greatly reduced when belly fat is diminished.
Regular Cardiovascular Exercise
The best way of burning any fat in the body, including the abdominals, is through physical exercise that works the cardiovascular system. The Harvard Medical School Family Health Guide recommends engaging in moderate-intensity physical activity for 30 to 60 minutes a day to get rid of abdominal fat.
Weight Training
No form of exercise "spot reduces" abdominal fat, but weight training is an excellent way to burn all forms of fat quickly, according to physiologist Richard Cotton in an interview with Redbook magazine. Lifting weights not only burns fat as you exercise, but increases your metabolism, which helps you to keep burning calories long after your workout is over.
Interval Training
It's not surprising that high-intensity workouts burn fat faster than low- or moderate-intensity workouts. However, not everyone is physically ready to exercise intensely. That's why interval training -- alternating high-intensity and lower-intensity exercises -- is the next-best step for fat burning. For example, you might do five minutes of running at 7 mph on the treadmill, then two minutes at 8 mph, then lessen your speed again. Fitness trainer Malick Diop notes in an interview in Marie Claire magazine that with consistent training you'll be able to extend your periods of high-intensity exercise until most or all of your workout is at high speed.
Emphasize Fruits and Vegetables
MayoClinic.com recommends eating a healthy diet rich in fruits and vegetables to help keep fat off the belly. These foods are fiber-rich, which means that they keep you feeling full for longer periods. Incorporate a wide variety of fruits and vegetables into your diet to get a range of vitamins and minerals.
Eat Small Amounts of Monounsaturated Fats
According to Liz Vaccariello and Cynthia Sass, authors of the book, "The Flat Belly Diet," eating small amounts of foods rich in monounsaturated fats with every meal can actually help burn belly fat. Such foods include olives, dark chocolate, avocados, sunflower seeds and nuts.
Incorporate Whole Grains into Your Diet
According to a 2010 study led by Nicola McKoven and published in the American Journal of Clinical Nutrition, eating whole grains is linked to lower amounts of abdominal fat. Whole grains are grains that have not been through the refinement process, and thus include the nutritionally dense bran and hull as well as the endosperm. Whole grains include foods such as brown rice, whole wheat bread and crackers, quinoa and oats.
Avoid Alcohol
Giving up, or strictly limiting alcohol, can help you get rid of the spare tire around your middle. Fitness trainer Christian Finn reports that alcohol doesn't just put weight on your belly, but actually prevents you from losing fat. MayoClinic.com recommends limiting yourself to two drinks a day.
Drink Water
Water is the ideal drink when trying to lose abdominal fat. Water has zero calories, helps the body to function efficiently, and can act as an appetite-suppressant. Moreover, according to Lose-Fat-Belly.com, water helps your body to burn fat. When you are dehydrated, the liver's energies are diverted to helping the kidneys and it metabolizes fat much less efficiently. A well-hydrated body burns fat at maximum efficiency.
Avoid Fatty or Sugary Foods
A key component of losing belly fat is avoiding foods that create it. Skip eating fatty, greasy or fried foods that pack on the pounds. You'll also want to avoid foods that have no nutritional value such as potato chips, candy, sodas or sugary drinks. If you have a sweet tooth, munch on fruit instead. If your body is craving fat, eat small portions of healthy monounsaturated fats or oily fish such as salmon or tuna.
Eat More Often
It may seem paradoxical, but eating more frequently can help you lose abdominal flab. Stronglifts.com notes that eating small amounts of healthy foods every three hours, starting from breakfast, can help stave off hunger that might cause you to binge on unhealthy fare. Moreover, consuming five to six small meals per day can help boost your metabolism as your body must use energy in the digestion process.
Member Comments