How to Lose Belly Fat For Good
There are many reasons belly fat tends to build up and collect around the abdominal area. These reasons include hormonal changes, heredity, and natural weight gain that comes with growing older, especially in women (sorry, ladies!). Fat that is located deep within the abdomen is not as susceptible to spot reduction techniques but regular exercise does tend to get rid of it pretty quickly.
Whether trying to lose belly fat or just lose weight from any other part of the body, the basics remain the same: eat less and exercise more. Belly fat is an indicator of future problems with disease, future problems with joints, and what sort life will be lived in later years. Everyone is one day older today, and most everyone is going to live well into their 70s, 80s, or even 90s. Wouldn't it make sense to start today and maintain the current level of health well into those later years? Start with losing that belly fat for good.
Start With Waist MeasurementThe BMI, or Body Mass Index can be calculated with the help of a doctor or health care professional. BMI may not reliable when determining an accurate measure of body fat percentage or the way in which the unhealthy fat is distributed. However, there is a much simpler method for determining if one has an unhealthy amount of belly fat.
Researchers have found that using a simple tape measure may be the most effective way of determining the amount of unhealthy body fat, especially belly fat. To measure the mid–section, place a tape measure around the belly at about the level of the navel. While breathing normally, pull the tape taut, but not so tight as to press down on the skin.
Healthy Belly Measurement Means Healthy WeightWomen should shoot for a healthy 33–inch waist measurement while the men should shoot for a waist measurement of less than 40 inches. Any more than those aforementioned measurements could indicate an unhealthy concentration of belly fat. These belly fat cells aren't just unsightly, they're also actively producing hormones and other substances that will ultimately have a long–term effect on overall health.
Putting on pounds in the belly area doesn't just make clothes fit more tightly. Extra belly fat can have negative effects on good health, especially in the long-term. Extra belly fat will increase the risk of developing heart disease, breast cancer, diabetes, high blood pressure, colorectal cancer, and gallbladder problems.
The Battle Against Belly FatIt's time to identify the enemy and start fighting back against belly fat. The first line of defense is to exercise daily. The level and frequency of exercise should be based on current activity levels and weight loss goals. Shoot for doing exercises that target the deeper and lower abdominal muscles. The Department of Health and Human Services recommend a weekly exercise regimen of two hours and 30 minutes of moderate exercise, one hour and 15 minutes of vigorous aerobic activity, and weight training.
The second weapon against belly fat is diet. Simply decide to reduce calories by reducing portion sizes and replacing what is normally eaten with fat-free or low-fat healthier foods. Low-fat milk, cheeses, and meats are a good place to start. Cut out any sugary sodas, fried foods, high-fat snack foods, and any other obvious culprits. As weight is lost, maintain a healthy diet and regular exercise.
Don't Despair Over Belly FatOkay, so there's a bit of belly fat down there. Don't get depressed over it. It is possible, and very doable, to lose that belly fat.
Concentrate on some honest self-assessment and then set some realistic goals for weight loss and exercise. Begin in stages and start changing the diet this week, while starting some exercises next week, add more the next, and so on. It's all just a matter of deciding to do it and sticking to the program. Soon, the pounds will start coming off, the risk of developing some horrendous disease lessens, and self-esteem begins to rise – and it looks good, too.
As with any radical changes in diet or exercise, always consult a health care professional, nutritionist, or doctor before starting any diet, exercise, or weight loss plan. This article is for informational purposes only. The information provided herein is of a general nature and should not be substituted as advice from a qualified professional.