The American Council on Exercise notes that fat seems to be lost first in the place where you gained it last, rather than the area you train the most. Don't delay, start losing stomach fat right now. If you gain too much weightyour body starts to store your fat in unusual places. While the MUFAS are healthy fats, they are still fats, with nine calories per gram - more than twice that of carbohydrates and proteins, which have diet to reduce belly fat and hips calories per gram, and alcohol at rrduce per gram. Hold this position for 30 seconds or as long as possible. It's stubborn against efforts to shrink it but not considered a serious health threat. Quick options: Fit brisk 5-minute walks or stair climbing into your day as often as possible.
WebMD archives content after 2 years to ensure our readers can easily find the most timely content. To find the most current information, please enter your topic of interest into our search box. Some of your fat is right under your skin. Other fat is deeper inside, around your heartlungsliverand other organs. It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people. But if you have too much of it, you may be more likely to get high blood pressuretype diet to reduce belly fat and hips diabetesheart diseasedementiaand certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine. If you gain too much weightyour body starts to store your fat in unusual places. With increasing obesityyou have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine how to lose one percent body fat per week Wake Forest School of Medicine.
The most precise way to determine diet to reduce belly fat and hips much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check. Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level. For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man. Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat. There are four keys to controlling belly fat: exercise, diet, sleepand stress management. Get at least 30 minutes of moderate exercise at least 5 days a week.
Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual. To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week. Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up. If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.
Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first. Getting enough fiber can help. Sleep : Getting the right amount of shut- eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.
Sleep may not have been the only thing that mattered -- but it was part of the picture. Stress: Everyone has stress. How diet to reduce belly fat and hips handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself. American Journal of Physiology — Endocrinology and Metabolismpublished online Aug. Carol Shively, PhD, professor of pathology-comparative medicine, Wake Forest School of Medicine, Winston-Salem, NC.
Kristen Hairston, MD, MPH, assistant professor of endocrinology and metabolism, Wake Forest School of Medicine, Winston-Salem, NC. Skip to main content. Expert Blogs and Interviews.
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How to Lose Belly Fat. Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the. What's the best strategy for banishing belly fat? Is it as simple as adding certain foods to your diet, or doing particular exercises? We ask UK experts. The wider your abdomen, the higher is the level of risk. And, there are no shortcuts to get rid of abdominal fat. Proper diet, combined with a good fitness routine.