How to Lose Belly Fat
Auto Beauty Business Culture Dieting DIY Events Fashion Finance Food Freelancing Gardening Health Hobbies Home Internet Jobs Law Local Media Men's Health Mobile Nutrition Parenting Pets Pregnancy Products Psychology Real Estate Relationships Science Seniors Sports Technology Travel Wellness Women's Health

How to Lose Belly Fat

People who gain belly fat are at greater risk of serious health problems, even death, than people who accumulate fat in other areas. Having a large amount of belly fat increases your risk of: heart disease, high blood pressure, stroke, cancer, insulin resistance, high triglycerides, low levels of high-density lipoprotein (HDL), metabolic syndrome, sleep apnea.

People who gain belly fat are at greater risk of serious health problems, even death, than people who accumulate fat in other areas. Having a large amount of belly fat increases your risk of: heart disease, high blood pressure, stroke, cancer, insulin resistance, high triglycerides, low levels of high-density lipoprotein (HDL), metabolic syndrome, sleep apnea.

Being active is an important part of any weight-loss, or weight-maintenance program. When you are active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight.

Aerobic exercise will help lose fat all over your body, including your belly. Be sure that you focus on calorie-burning exercises, instead of sit-ups or crunches. Properly performed, resistance training can provide significant functional benefits in weight loss and improvement in overall health.

The Department of Health and Human Services recommends: At least two hours and 30 minutes a week of moderate aerobic activity (brisk walking or swimming) or one hour and 15 minutes a week of vigorous aerobic activity (running).

Reduce your calorie consumption. By reducing your daily calorie intake to 500 calories below your maintenance level, you can expect to lose about 1 pound per week. It is not recommended that your daily calorie deficit exceed 500, and never consume less than 1,100 calories a day. Always consult a physician before starting any diet plan.

Diet does not involve removing or cardinally reducing your intake of calories, there should only be a slight reduction. Try to maintain a slow, gradual loss of weight, instead of attempting to lose lots in a short period.

Switch out refined grains for whole grains. In a scientific experiment, people who ate all whole grains (lean meat, fish, fruits and vegetables) lost more belly fat, instead of another group that ate the same diet, but with all refined grains. A diet rich in whole grains can changes the glucose and insulin response in your body, which hastens the melting of fat.

Get more fiber in your diet. Foods rich in fiber include fruits, vegetables and whole grains. Try to eat a fresh orange instead of drinking juice, eat the skins of apples and pears, buy 100% whole grain breads instead of refined white bread, add more vegetables to your stews or soup, choose bran muffins instead of chocolate chip muffins, add fresh berries to your favorite yogurt.

Tips:

• Eat smaller dinners. Large dinners prevent a fat loss process, because most people are not active after dinner.

• Easy way to burn more fat is to walk everywhere within a reasonable distance. All you need are comfortable shoes. Biking is also a good choice as you are working hard and getting to your destination faster.

• Additional benefit to exercising is that it reduces stress and insulin levels, which reduces the presence of cortisol, a hormone that leads to more belly fat deposits.

Looking for dieting & weight loss? Save when shopping online by using the latet dieting & weight loss coupons and pay less at popular retailers and brands. Find deals for popular dieting & weight loss stores using community-sourced coupons and deals.
Need an answer?
Get insightful answers from community-recommended
experts
in Weight Loss on Knoji.
Would you recommend this author as an expert in Weight Loss?
You have 0 recommendations remaining to grant today.
Comments (10)

Well done in depth article.Promoted since I am out of votes.

Excellent work.

Ranked #30 in Weight Loss

So true; very good article. The connection between stress and belly fat can be more significant than one realizes. When I was caring for a terminally ill family member over a one year period, I started gaining more belly fat, which I couldn't attribute to eating more, or to inactivity, as I was very busy. After the stress of that situation was over, the weight literally poured off my body in a month. It was weird.

Nice work Antony.

Ranked #51 in Weight Loss

Good advice

Excellent and very important article. This is something that I can get a lot out of. Thank you. Voted up.

Thanks for sharing. I really needed this.

Mitsubishi

yeah ,I think health is the most important to us. so we should have a good diet.and do more exercise .ID 410827 Xie Saihuan

Nneka

You are a God sent, i needed that badly.

xlpharmacy

I have to start to eat more corn because it is just the way to improve my healthy , I do not feel well eating the junk food that I have been eating !

ARTICLE DETAILS
RELATED ARTICLES
RELATED CATEGORIES
ARTICLE KEYWORDS