How to Treat Belly Fat

Excess belly fat is often considered unattractive and can increase the risk of heart disease, diabetes and some types of cancer. Spot reducing one area of the body is a myth. Treating belly fat, whether you are a man or a woman, requires a combination of diet and exercise. Doing hundreds of crunches a day alone will not get rid of the unwanted flab.

Things You'll Need

• Workout equipment or gym membership

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Instructions

• 1

  Eat five to six small meals per day to keep your metabolism moving and to avoid cravings. The foods you consume should be high in fiber and protein, and low in sugar. Good food choices include fish, chili peppers, fruits and vegetables. Avoid skipping meals.

• 2

  Limit or avoid drinking alcohol. Alcohol has many empty calories and leaves you with no energy to work out. Water is a better choice for hydration and flushes your system.

• 3

  Manage your stress levels by meditating or taking a brisk walk. High levels of stress can increase cortisol, which is also known as the stress hormone. Cortisol has been associated with belly fat and increases in appetite.

• 4

  Join a local gym so that you have no excuse not to exercise. Another option is to acquire home workout equipment.

• 5

  Combine cardiovascular exercise with weight training to decrease your body fat. Cardiovascular exercise, such as working out on the treadmill, stair-climber and elliptical machine, burns off that fat layer that is covering up your abdominal muscles. Weight training increases muscle mass and burns calories even after you've stopped your workout.

• 6

  Incorporate targeted abdominal exercises such as crunches, sit-ups and side bends. These exercises will tone the abdominal muscles. Once the fat on top of the muscles is gone, you will be able to see them.