Belly fat is not only visually unappealing; it could be hazardous to your health. Belly fat, also known as visceral fat, is the fat that surrounds your internal organs. It has been linked to diabetes, heart disease and cancer. A 2009 study published in the May issue of Psychosomatic Medicine detailed the effect of belly fat on depression. Lead author Lynda Powell, PhD, reported a direct correlation between belly fat and depressive symptoms. These risk factors indicate the need to be proactive, and prevent visceral fat from making your belly its permanent home.
Step 1
Eat blueberries. A 2009 University of Michigan Cardiovascular Center study detailed the benefits of blueberries for reducing belly fat. Lead researcher E. Mitchell Seymour reported that rats that were fed a blueberry powder for 90 days reduced their waist circumferences and improved their fat-burning ability.
Step 2
Practice relaxation exercises such as yoga, meditation and t'ai chi. Len Kravitz, PhD, an exercise physiology professor at the University of New Mexico, cites various studies that link the stress hormone cortisol to excess visceral fat.
Step 3
Reduce your overall caloric intake. Consuming 3500 excess calories can cause you to gain an additional pound of body fat.
Step 4
Perform at least 30 minutes of aerobic exercise on most days of the week. In a July 2005 study published in the Journal of Applied Physiology, lead researcher Cris Slentz, PhD, at the University of North Carolina reported that a sedentary control group showed an 8.6 percent increase in belly fat after six months, but the group that performed the equivalent of 17 miles of jogging a week showed a 7 percent decrease in belly fat.
Step 5
Perform weight-training exercises. Weight training increases your metabolic rate, which helps you burn fat even in a sedentary state.
Step 6
Drink at least six 8-ounce glasses of water each day. Water aids in elimination, and elimination reduces belly fat.
Tips and Warnings
- Measure your waist circumference on a regular basis. It's a better indication of health than your body weight. Improving your posture will not actually decrease belly fat, but it will make your belly appear smaller.
- Abdominal exercise will not spot-reduce belly fat. Belly fat reduction creams may cause a temporary water loss, but they will not help you lose belly fat.
Things You'll Need
- Workout clothes and shoes
- Water bottle
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