Carrying extra weight
around your belly is not only a concern cosmetically; it also increases the
risk of many chronic diseases. This includes heart disease, diabetes and some
forms of cancer. Excess weight that is carried in the midsection can place a
strain on your back muscles and contribute to chronic back pain. There are diet
and exercise tips that can help in the battle to lose belly fat. However, the
first step is to consult with a physician before starting any new exercise or
diet plan.
Exercise the Entire Body
Many programs, products and
gadgets claim to target belly fat by doing a specific exercise for 10 to 15
minutes a day. However, spot reduction does not work, states the American
Council on Exercise. Exercise, no matter what type it is, will lead to burning
fat all over your body, not just one target area. For example, performing
sit-ups may help to burn off some belly fat, but fat will also be lost in other
areas of your body as well. In addition, areas that tend to gain weight first
tend to be the last areas to become lean and for most, the abdominal area is
the toughest spot. Instead of spending time on just one specific exercise, go
for a well-rounded program that will tone and strengthen your whole body,
because in the long run, it will be more effective. However, exercises for your
midsection should be part of that plan, because they strengthen the abdominal
muscles, which can take pressure off the back and help to improve your posture.
Do Aerobic-Type Exercises
With
age, hormonal changes and a more sedentary lifestyle, fat can begin to
accumulate around the midsection. For some, the tendency to carry extra weight
in the belly is inherited and can occur without actual changes in weight. The
danger is that fat in the midsection, unlike fat in other areas, may be
producing hormones that increase your risk of many chronic diseases.
MayoClinic.com suggests that the best way to control belly fat is to perform
moderate-level aerobic activities. Walking, biking, dancing and swimming will
all help you burn calories, which in turn will shrink the midsection. Extra
weight carried anywhere in the body is the result of eating more calories than
the body burns off. Just doing sit-ups without changing your caloric
expenditure will not make your belly smaller. A well-designed exercise program
will burn calories, reduce belly fat and reduce the risk factors for disease.
Eat Filling Foods
Starvation diets, quick
fixes or programs that eliminate food groups such as carbohydrates are not the
most successful when it comes to losing belly fat. Eating too much of any food
will lead to weight gain, and restrictive diets can lead to feelings of deprivation.
The bottom line is to balance your calorie intake with calorie output, by
controlling portion sizes and eating a wide variety of foods. The Centers for
Disease Control and Prevention recommend a diet rich in fruits, vegetables,
whole grains and fiber. These foods are healthy and will create feelings of
fullness so that hunger does not lead to binge eating. Eating healthy foods
means that more food can be eaten, because these foods contain fewer calories.
Low-fat dairy products can also help your body feel full. You can occasionally
have a treat or snack, just make adjustments to control calorie intake at other
times, to balance out the indulgence.
Add in Strength Training
Belly fat raises the risk
of disease when non-pregnant women have a waist circumference of 35 inches or
greater and men have a waist circumference of 40 inches or greater. However,
according to Harvard Medical School, a total body strength-training program not
only helps to trim the waist, but it also plays a role in helping to avoid
weight regain. Muscles need more calories than fat does, so as muscles get
stronger, metabolism naturally increases. This, in turn, burns more calories,
which can shrink the belly. The goal is to work all the large major muscles in
the body and to avoid just targeting the abs.
