In recent days, I’ve had several conversations with folks about how to lose belly fat. The migration of fat to the midsection is a subject of concern for a lot of us. So, it seems appropriate to address the subject, its influence on health, and how to tackle the problem.
Belly fat, also called abdominal fat, is the fat that accumulates around the waistline. Commonly associated with middle age, belly fat is known by a variety of other names, including “beer belly”, “muffin top”, “love handles”, or the “spare tire.”
Not much positive there, but the problem with belly fat is that its about more than just cosmetics.
Belly fat is comprised (at least in part) of visceral fat, which is the fat packed between the organs, as opposed to being located just beneath the skin. This helps explain, at least in part, why belly fat is associated with a host of health risks, including increased risk of dementia, diabetes, cardiovascular disease, and colorectal cancer. Use of the waist-hip ratio as an alternative to BMI for determining appropriate weight is based on belly fat measurements.
Sex hormones play a role in controlling how fat is distributed throughout the body. In young adulthood, men are more prone to accumulate belly fat, due to the influence of testosterone, while estrogen promotes the formation of subcutaneous fat in the hips, thighs, and buttocks. As women enter middle age, and estrogen levels start to fall, they also run a greater risk of developing belly fat.
When it comes to figuring out how to lose belly fat, its important to understand there is no such thing as a “magic bullet.” The accumulation of fat within the body is based on calories; plain and simple. Eating more calories per day than are burned through regular activity plus exercise leads to weight gain, and the subsequent accumulation of fat. Although hormones influence where and how its stored, its mere presence is simply a function of calories.
With that in mind, if you want to know how to lose belly fat, heed the following tips:
Start A Food Diary. When you’re first starting out with weight loss, spend a week just writing down everything you consume. For a single week, track down everything that goes in your mouth, then figure your average daily calorie consumption. You may be surprised how large that number turns out to be.
Learn about calories. One of the most important first steps to controlling weight is understanding how the number of calories you consume compares against your recommended daily calorie consumption. There are a variety of tools available for calculating your suggested daily calorie consumption. Most are based on BMI, and whether you agree with that measurement or not, they will get you in the ballpark for a reasonable calorie target. Use that information to plan your meals and snacks each day, and stick to that plan.
Start An Exercise Program. There’s a lot of evidence to suggest the belly fat is more metabolically active than its subcutaneous cousin. Although there’s no exercise that “targets” belly fat, there is evidence to support the idea that the body will lose visceral fat at a faster rate than elsewhere. It’s also true that starting a low intensity exercise program helps suppress appetite, and improves sleep quality, both of which help control calorie consumption. So, talk to your doctor about starting a low intensity exercise program.
Unfortunately, there’s no secret for how to lose belly fat. But, the application of a handful of simple, straightforward principles will jump-start the process. While these techniques don’t guarantee fast weight loss, they will get you started down a path of sustainable, long-term weight loss.
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