Belly fat is the most dangerous type of body fat. Belly fat puts you at an increased risk of several serious medical conditions, including heart disease, diabetes, gallbladder disorders and metabolic syndromes. Belly fat lies deep within the abdominal cavity and lines the organs. Speak to your doctor before you adjust your diet and exercise program to eliminate belly fat.
Step 1
Include foods in your diet that can help you lose belly fat. Whole grains and foods high in monounsaturated fatty acids can help you lose more abdominal fat. Good sources of whole grains include brown rice, whole grain cereal and oatmeal. Foods high in monounsaturated fatty acids include olive oil, canola oil, nuts, avocado and dark chocolate.
Step 2
Cut the number of calories that you consume. Eating 500 fewer calories per day can help you lose an average of 1 to 2 lbs. per week. Keep a food journal to record every morsel that passes your lips to help you stay within range.
Step 3
Avoid foods that promote belly fat. Foods that are high in trans fats can cause weight gain in the abdominal area. Trans fats are found in cookies, fast food, crackers, margarine and fried foods.
Step 4
Exercise for at least 30 minutes per day. A mix of cardio and strength-training exercise can help trim the belly fat on your body. Some cardio activities you can include are cycling, jogging, swimming, tennis and basketball. Use resistance exercise machines to work the upper and lower body to build lean muscle mass. Muscle burns more calories than fat cells.
Step 5
Do some ab work. Exercising the abdominals can build muscle in the area and tone up the stomach. Crunches are a simple exercise and involve lying on your back with your knees bent. Lift your shoulders off of the floor while keeping your hands behind your head. Tense the abs as you move upwards. Hold and then release the move. Perform at least two sets of 10 to 20 reps.
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