How to Reduce Abdominal Fat

How to Reduce Abdominal Fat

Physicians call the deeper-level fat that forms around organs visceral fat. Such fat has been linked to greater risks of elevated blood pressure, diabetes, heart maladies and some kinds of cancers. Losing visceral fat, which includes abdominal fat, will take some time but is essential to improve your health. Even if you're relatively thin overall, such internal fat puts you at a greater risk of disease.

Avoid doing ab exercises to reduce abdominal fat in your stomach. Situps and crunches are designed to fine-tune and sculpt the abdominal muscles. Reducing abdominal fat requires a completely different approach from simple resistance training.

Exercise for an extended period to burn abdominal fat cells. A Duke University study found that a half hour of intense cardiovascular exercise reduced both surface fat and internal abdominal fat if performed four times a week. Doing this reduced fat cells by 18 percent over time. The workouts could involve jogging or riding a stationary bike.

Boost your metabolism to get rid of abdominal fat effectively. This can be done by replacing carbohydrates with protein and fiber. Spreading out your meals into smaller portions can make losing abdominal fat much easier. Consider a diet that includes at least 10 g of soluble fiber each day. Research at Wake Forest School of Medicine in North Carolina found that patients who eat such a diet develop less visceral fat than others.

Get about six to seven hours of sleep per night. Excessive sleep or not enough sleep has been linked to the development of visceral fat. Also, look for ways to reduce stress in your life, such as getting friends and family members to pitch in to help you when they can.