|  | Diet Nutrition | Weight Control

Tips on Fast Belly Fat Reduction

Belly fat is a major health risk according to Mayo Clinic endocrinology expert Michael Jensen, M.D. If you have a large amount of belly fat, you may be more at risk for type 2 diabetes, stroke, heart disease, low levels of good cholesterol, sleep apnea and some types of cancer. To lessen this belly fat quickly there is no magic pill, but with steady exercise and healthy eating, this harmful fat can be reduced.

  1. Get Active

    • Some people who have issues with obesity and belly fat worry that they are too heavy to be active and exercise. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) there are many ways for considerably obese people to stay active. Some of their suggestions include walking outside, dancing to the radio, marching in place and going out on the town with friends. If you have not participated in an exercise program before, it is recommended that you start slowly to avoid injury. Increasing your activity gradually to 30 to 45 minutes a day can start to chip away at that belly fat.

    Drink Water

    • According to Prevention magazine, drinking water and watery foods like vegetables and fruits can help with fatigue problems, stave off hunger and relieve symptoms of water retention and bloating. Water may help to improve your metabolism. Add some additional benefit and taste to the water by adding a teaspoon of ginger, a sliced cucumber, a sliced lemon and 12 spearmint leaves to two liters of water. These ingredients will add taste to the water and will help to improve your gastrointestinal system.

    Once Active, Get Intense

    • Once you have practiced getting active and you have improved your cardiovascular fitness, you should work your way up to a high calorie burning program. There are several types of workouts according to Dr. Len Kravitz that tend to burn more calories than most others combined. These programs include high intensity aerobic interval training, high-volume circuit resistance training, sprint interval training and metabolic high-volume conditioning. By burning many calories, you will start to lose belly fat at a high rate if combined with a healthy diet.

    New Eating Plan

    • To reduce belly fat, you should not reduce your calories extensively (to under 1,000), since that will make your metabolism slow to a snail's crawl. According to Georgia Health Info, you should simply change your habits. Replace carbohydrate sources like white bread and refined pasta with fruits, vegetables and whole grains. Change out saturated fats like fatty meats with monounsaturated and polyunsaturated fats like those found in nuts and vegetable oils. Reduce your daily calorie intake and portion size as per any doctor or nutritionist recommendations.

Weight Control - Related Articles