Having too much fat stored at your tummy is a cause for concern. Not only is it unpleasant to have that bulge spilling over your waistband, it is a real health risk. Women with a waist circumference over 35 inches and men over 40 inches are at increased risk for certain chronic conditions like heart disease, diabetes and some cancers, according to a USA Today article, "Belly Full of Danger. Belly fat usually indicates you have too much visceral fat---a type of fat that encases the internal organs and potentially releases inflammatory molecules into your system. Lose tummy fat to feel better about yourself and to improve your health.
Step 1
Reduce your calories and exercise more. Trim belly fat by losing weight---visceral fat at the belly usually reacts well to sensible dieting measures. Consume 500 fewer calories than you burn in a day to achieve a 1-lb. per-week weight loss. Commit to exercise the equivalent of jogging 20 miles per week, as this has been shown to reduce midsection fat effectively as per a study by lead author Cris A. Slentz in a 2005 edition of the "Journal of Applied Physiology."
Step 2
Make the calories you do consume come from highly nutritious sources. Replace refined grains (like white flour) with whole grains and shun saturated fat-filled hamburgers and ribs in favor or lean skinless chicken and omega-3-rich salmon. Accent your meals with mono-unsaturated fats, such as those found in olive oil and avocados. A Spanish study published in "Diabetes Care" in 2007 confirmed that a low-calorie diet rich in these fats helps prevent distribution of fat at the tummy. Avoid trans fats found in processed baked goods and fried fast foods, because, as confirmed by a Wake Forest University animal study published in the journal "Obesity" in 2007, trans fats contribute to accumulation of belly fat, despite decreased caloric intake.
Step 3
Find new ways to deal with stress. Reduce the amount of the belly-fat inducing hormone cortisol in your system by turning to relaxation methods like yoga or meditation. Ask others to share in the housework or delegate more at work to reduce your obligations.
Step 4
Quit smoking. If you do smoke, seek assistance in stopping immediately as it also contributes to midsection fat development, according to a British study involving 21,828 men and women printed in "Obesity Research" in 2005.
Tips and Warnings
- When reducing calories, be sure to eat at least 1,200 calories a day if you are a woman and 1,500 if you are a man. Too low of a caloric intake risks comprising your energy levels and opens you up to the likelihood of binging.
- Please consult your doctor before beginning an exercise program.
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