How to Lose Unhealthy Belly Fat

According to the Mayo Clinic, gaining excess belly fat increases the risk of cancer, cardiovascular disease and diabetes in both men and women. As we age, our metabolism slows down causing the amount of fat in our bodies to increase. After menopause, fat tends to accumulate less in the hips, arms and legs, and more in the tummy. Visceral fat deep within the abdomen is the most dangerous kind of fat, while subcutaneous fat (located directly under the skin) is less likely to cause health problems. Either way, losing belly fat will increase overall health, energy levels and self-esteem in men and women of any age.

Instructions

• 1

  Measure your waist at belly button level

  Measure your waist. Run a cloth tape measure around your midsection at the same level as your navel. According to the Mayo Clinic, a waist measurement of 35 inches or more indicates an unhealthy amount of belly fat.

• 2

  Eat healthy snacks several times each day

  Eat smaller meals five to six times each day to increase metabolism. For example, along with breakfast, lunch and dinner, eat healthy snacks mid-morning and several hours before and after dinner. Do not to eat after eight o'clock in the evening, or right before bed.

• 3

  Eat whole grain instead of refined flour

  Reduce the amount of simple carbohydrates you eat and drink plenty of water. Replace simple carbs like white bread, pastries, sugar, and pasta with complex carbohydrates like whole wheat rolls, legumes, brown rice, and multi-grain cereal. Also, drink six to eight 8 oz. glasses of water each day. Add real lemon juice or apple cider vinegar to your water to boost metabolism even more.

• 4

  Avocados contain high levels of MUFA

  Eat more monounsaturated fatty acids (MUFA) to speed up your metabolism and target abdominal fat. A few types of MUFA include olive, canola, flaxseed, sesame, and soybean oils, different types of nuts and nut butters including peanut, almond, sunflower seeds, and walnuts. Also, avocados, olives and even chocolate contain high levels of monounsaturated fatty acids.

• 5

  Aerobic exercises burn belly fat

  Lift weights and walk or jog for 30 minutes two to three times each week. Contrary to popular belief, sit-ups and crunches (spot reduction) do not get rid of belly fat. Crunches tighten abdominal muscles, but you can only lose tummy fat by burning more calories than you consume. Light weight lifting plus aerobic exercises like jogging, walking and swimming will boost your metabolism and burn unhealthy belly fat more efficiently than dieting alone.