How to Eliminate Lower Belly Fat

Excess belly fat is both unsightly and unhealthy. Men with belly fat are at a higher risk for heart disease, stroke, cancer, diabetes, bad cholesterol, metabolic syndrome and sleep apnea. Women with belly fat are at a higher risk for breast cancer, gallbladder problems, high blood pressure, colorectal cancer, diabetes and metabolic syndrome. While there is no quick solution to excess belly fat, diet and exercise can improve not only your weight, but your overall health and wellbeing.

• 1

  Switch to all whole grains. According to Web MD, a recent study published in the American Journal of Clinical Nutrition showed that whole grains can help you lose belly fat. A diet that is rich in whole grains and low in refined carbohydrates makes it easier to burn stored fat because it changes the glucose and insulin response in the body. Choose whole grain breads, whole grain pastas and brown rice. Avoid white bread, white pasta and white rice.

• 2

  Eat a balanced diet with plenty of vegetables, fruits and lean proteins. Each day, you should consume two servings of lean meat or fish, five to nine servings of fruits and vegetables and three servings of low-fat dairy each day. Whenever you can, buy organic and free-range products, to avoid potentially harmful chemicals and hormones.

• 3

  Exercise for about 60 minutes each day. According to Web MD, 60 minutes of moderate exercise will help you lose weight. Building muscle is a separate function than losing weight. Building in muscle in one target area does not mean losing weight in that area. This is why activities like walking are ideal for losing weight over your entire body.

• 4

  Stop eating saturated fats. Check the labels of your food and look for foods that are low in bad fats. Polyunsaturated fats and monounsaturated fats are acceptable in moderation. Healthy fats are contained in nuts, olive oil and avocados.

• 5

  Cut your calories. To lose weight you need to burn more calories than you consume. This involves you eating a low-calorie diet. Women should consume at least 1200 calories daily, but no more than 1500 if they are trying to lose weight. Men should consume at least 1500 calories daily, but no more than 1800 for weight loss. Do not starve yourself to lose weight, as this only encourages your body to store more of what it eats, which can be counterproductive to weight loss.