Measuring your middle
So how do you know if you have too much belly fat? Simply measure your waist:
- Place a tape measure around your bare stomach, just above your hipbone.
- Pull the tape measure until it fits snugly around you, but doesn't push into your skin.
- Make sure the tape measure is level all the way around.
- Relax, exhale and measure your waist, resisting the urge to suck in your stomach.
For women, a waist measurement of 35 inches (89 centimeters) or more indicates an unhealthy concentration of belly fat and a greater risk of problems such as heart disease, high blood pressure and type 2 diabetes. For men, a waist measurement of 40 inches (102 centimeters) or more is considered cause for concern.
Trimming the fat
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat does respond to the same diet and exercise strategies that can help you shed excess pounds and lower your total body fat. To battle the bulge:
- Eat a healthy diet. Emphasize plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead.
- Keep portion sizes in check. Even when you're making healthy choices, calories add up. At home, slim down your portion sizes. In restaurants, share meals — or eat half your meal and take the rest home for another day.
- Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. In addition, strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss — up to 2 pounds (1 kilogram) a week. Consult your doctor for help getting started and staying on track.
June 08, 2013
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