Losing Belly Fat

Because excess fat can increase the risk of heart disease and diabetes, carrying too much fat around the waist (belly fat) is not only aesthetically displeasing, but can cause health problems.  Unfortunately, there are parts of the body where fat just “loves” to settle and  the abdomen is one of those places.  In addition to being a fat attractor, the ABS are also a particularly hard place to shed fat.  

There are no miracle treatments that will help you lose AB fat overnight.  Exercising your abdominal muscles with crunches and typical ab exercises will firm & tone your ab muscles but will not eliminate that layer of flab over the top.  Some effective ways to minimize belly fat are: 

1.  Cardiovascular exercise (aerobic)  

Walking, jogging, bike, eliptical and treadmill are just a few methods to get an effective cardio workout.  Only after 15 – 20 minutes of cardio will you start losing fat (till then the body uses stored carbohydrates – glycogen), so make it at least a 30 minute workout and engage in cardio activity 3 – 5 times a week.

2.  A well balanced nutrition plan

This is critical if you want to lose belly fat.  A proper diet with a slight caloric deficit will enable you to lose weight as well as fat.  Don’t minimize your caloric intake too much or it will only make it harder for you to maintain your fat/weight loss.  

3.  Strength/core training

This training should focus on your whole body.  You cannot spot reduce, but you can strengthen, firm, tone and define your ABS which will make you look tighter and leaner as you lose the belly fat.

4.  Drink plenty of water.

 Drinking water will actually help you to rid yourself of excess fluids your body might be retaining, and as a result, minimize that bloated feeling. 

Beth Pirtle

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