The abdomen is one of the primary locations for body fat storage, especially for people who tend to be apple-shaped. Fat around your waist is also a reliable predictor of heart disease risk. To lower your risk, it is important to maintain a healthy body weight, which will naturally have the effect of reducing the amount of fat stored around your midsection -- and decrease the circumference of you stomach.
Step 1
Exercise for at least 45 minutes most days of the week. The American Heart Association recommends a minimum of 30 minutes of cardiovascular exercise five to seven days per week to reduced cardiovascular disease risks, but that may not be enough for sustained weight loss. At least 4 1/2 hours of moderate-intensity activity is necessary per week, according to the American College of Sports Medicine, to facilitate weight loss. That's the equivalent of 45 minutes for six days a week.
Step 2
Rise and move every 30 minutes. Sitting for long periods causes a decrease in your body's concentration of the enzyme lipoprotein lipase, which removes fat from your bloodstream to use for fuel. Len Kravitz, a specialist in health promotion and exercise science, says that adults and children who spend 70 percent or more of their time sitting -- whether it's at work, in the car or in front of a television -- are especially at risk.
Step 3
Reduce your caloric intake. Healthy eating is just as important as exercise for creating a weight-loss inducing calorie deficit. A quick rule of thumb dietitians use to determine caloric needs is 10 to 12 calories per pound of ideal body weight. Ideal body weight for women is 100 lbs. for the first 5 feet of height and 5 more lbs. for each additional inch. For men, 106 lbs. for the first 5 feet and 6 more lbs. for each additional inch. Add 10 percent for a large frame or subtract 10 percent for a small frame.
References
- "British Medical Journal"; Waist Circumference Action Levels In the Identification of Cardiovascular Risk Factors: Prevalence Study in a Random Sample; T.S. Han, et al.; November 1995
- "Circulation"; Exercise and Cardiovascular Heath; Jonathan Meyers, Ph.D.; 2003
- American College of Sports Medicine; News Release: ACSM Releases New Position Stand on Losing Weight, Keeping it Off; December 2001
- American College of Sports Medicine; New Release: Expert Underscores Health Risks of Sitting Still; April 2011
- "Food Medication Interactions, Fifteenth Edition"; Zaneta M. Pronsky; 2008
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