How to Lose Belly Fat with Diet and Exercise

What is belly fat?

The term 'belly fat' generally refers to excess body fat that you carry in your torso or around your mid-section. Belly fat is generally composed of two types of body fat: visceral and subcutaneous. Visceral fat is also known as intra-abdominal fat and is found between the internal organs and torso, while subcutaneous fat is located just beneath your skin's surface. You do need some body fat (women require more than men) to support life and for normal bodily functions.

It is well known that carrying excess fat around your mid-section (central obesity) is linked to an increased risk of developing chronic health conditions such as cardiovascular disease, diabetes and stroke. Where (on your body) you tend to carry excess fat depends upon gender, genetics, body type and other factors. You may workout more than anyone else you know, follow an ultra-strict, low-calorie diet and still never achieve a 'six-pack' because it is not in the 'genetic cards' and is unrealistic (especially for women). A super flat belly does not equal peak physical fitness and is not an indicator of overall good health.

How do I lose body fat?

Diet

Consuming more calories than you need, whether from whole grain bread, fruit, donuts or wine, can lead to weight gain and too much body fat. While genetics plays a role in your body's shape, what you eat and how much you move (or don't move) is much more significant. To lose excess body fat (anywhere on your body) you must create a calorie deficit, or take in fewer calories than is needed to maintain your weight. For instance, to lose one pound in one week, that deficit must equal about 3,500 calories, or 500 calories per day. Consume foods high in dietary fiber (work slowly up to 25 to 30 grams daily), such as whole grains, nuts and seeds, fruits and vegetables, legumes; lean protein foods, and low- or non-fat dairy products. Limit the amount of processed foods, such as snacks made with white flour and sugar, desserts and other 'junk' foods, which provide lots of calories but few nutrients. 'Spend' your calorie budget wisely, choosing nutrient-dense foods that are filling and low in calories, such as fruits and vegetables.

Exercise

Exercises and fitness contraptions aimed at targeting and toning the abdominal muscles (for spot reduction) are, for the most part, ineffective.  You must strive to work the major muscles of your body and get your heart pumping to burn body fat. The physical activity guidelines recommended by the U.S. Department of Agriculture are to engage in approximately 60 minutes of moderate- to vigorous-intensity aerobic activity on most days of the week while not exceeding caloric intake requirements. In addition, the optimal way to achieve physical fitness, in addition to engaging in cardiovascular exercise, is to perform stretching exercises for flexibility and participate in resistance training.

Engaging the 'Core'

While 'spot reduction' is not an effective strategy on its own, for losing belly fat, you should engage in exercises that strengthen your 'core' which includes all abdominal/oblique muscles and those that support your lower back and spine, even your gluteal muscles, at least four times per week. In addition to whittling your waistline, doing so improves your posture and alleviates lower back pain. Consider trying 'whole body' exercises, or those that engage multiple muscle groups at once and involve balance, such as Pilates and/or yoga. Vary your routine (cardiovascular and resistance training) and, for the core, think slow, controlled movements that do not strain the back or use momentum. Quality is more important than quantity. Even while you are driving, sitting in your office or standing in line, you can work your abdominal muscles by tucking them in (pulling inward toward your spine), holding the contraction (while breathing) releasing and repeating.

What about abdominal bloating?

Abdominal distention from bloating and gas is not the same thing as excess belly fat, although there are 'flat belly diet' – type books that cover both issues. If you are aiming for a 'flat belly,' regardless of the cause, then reducing the occurrence and severity of abdominal bloating may be a goal. Factors that contribute to bloating may include over-consuming 'gassy' vegetables, such as broccoli, cauliflower, legumes and even garlic, and/or swallowing air, which occurs when you chew gum or often drink carbonated beverages.

REFERENCES

• AM Sironi et al. Impact of increased visceral and cardiac fat on cardiometabolic risk and disease. Diabetic Medicine. 2011 Oct 24.
• WebMD: Healthy Eating & Diet – Body Fat Types
• U.S. Department of Agriculture – Dietary Guidelines for Americans 2005: Chapter 4: Physical Activity

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