Three Ways to Lose Belly Fat

How to lose belly fat

When we learn to take control our lifestyle, as well as the type and amount of foods consumed, then we can control of our body more efficiently.  The reason is that taking control of what and how much you consume will give you an opportunity for getting a better belly landscape.  Otherwise, your belly will get larger, due to excess fat and calorie intake, which is not well accepted in today’s environment of heightened awareness of obesity and its harmful effects, such as Type 2 Diabetes, high blood pressure and heart disease.  In addition to being unsightly, there are several dangerous health risks of excess belly fat you should be aware of.  This article will provide information on the three methods to get rid of belly fat: exercise, diet and surgery.


Exercise to Lose Belly Fat

If you do not exercise on a regular basis, then you should add an exercise regimen of three times per week for a minimum of 30 minutes per day to help minimize your fat belly. Nevertheless, you have to ascertain which exercises will give you benefit for reducing belly fat.  Moreover, you can include different types of exercise, particularly walking, cardio exercise and weight training.  Even these different kinds of exercises will have different functions.  So,  it is important to understand the benefits before you follow any particular exercises for reducing your fat belly.

If you are new to exercise, consult a doctor to make sure your heart is healthy enough for an exercise program, and which type of exercises you should do or avoid to prevent injury.  Also, you should take the advice from a certified fitness trainer who will guide you in the right direction as well to help you lose weight and shed unwanted belly fat.  The main function of exercise is that it will keep you fit and active through reducing fat in your body, especially belly fat.


Diet to Lose Belly Fat

When you want to lose belly fat, then you should modify your diet to reduce the amount of food you are eating.  You should increase your consumption of healthy fruits and vegetables in your diet, eat more fat free foods, healthy proteins from chicken and fish, and eliminate foods with trans-fat, sugar, sodium and LDL cholesterol.   Without a healthy diet, you will never reduce excess belly fat from your mid section.  It is observed that junk food is responsible for low digestion and metabolism in the human body, which will ultimately increase sleepless nights and increase fat in the body as well.  It is also shown that if you control your food intake in the significant manner, then you will definitely be able to reduce your excess belly fat. Nevertheless, it is also important to keep in your mind that you should increase healthy fats, which are good to your body, such as olive oil, nuts and Omega-3 Fatty Acids.   You have to reject those fats, which are detrimental to your body, particularly trans-fats, junk food, and processed foods.

Your lifestyle as well will have a major impact on the types of foods you eat. The reason is that if you like sweet or salty foods, this will ultimately increase belly fat  if consumed in large quantity.  It is better you should avoid sweet based food from refined sugar.  When you like to take the beverage or drinks, then you should go for coffee, water or green tea, rather than soft drinks or fruit juices.  The reason is that reducing sugar help you to reduce your excess fat from your belly.  Moreover, eliminating sugar, fat, sodium and cholesterol will increase your chances for better body metabolism, which will make your body feel and look healthier.

If you are a foodie, don’t get suckered into the misconception that food from a fine restaurant is better for you than fast food, since they use superior quality ingredients. Fine restaurants use large quantities of sugar, fat and sodium, and generally serve large unhealthy food portions, which will add to your waist line and increase belly fat. 


Belly Fat Surgery

When diet and exercise fail to eliminate excess belly fat, or the man has a body mass index (BMI) over 40, surgery to get rid of belly fat may be the only option.  Surgery to remove belly fat can be an invasive medical procedure with risk of complication or regaining lost belly fat, and should only be done by an experienced bariatric  or plastic surgeon.

The four most common types of belly fat surgery are:

  • Liposuction
  • Gastric Bypass
  • Gastrectomy
  • Gastric banding

Adjustable Gastric Band.png


With liposuction, a small incision is made in the abdomen to insert a tube and remove excess fat from around the stomach. Gastric bypass is a more invasive weight loss surgery, in which a section of the stomach is stapled to make the stomach significantly smaller, and thus greatly reduces the amount of food that can be held in the stomach, about 1 cup.   Weight loss after bariatric surgery is usually significant.   A sleeve gastrectomy is a medical procedure reserved for the morbidly obese who need to lose excessive belly fat, by surgically removing a portion of the stomach by approximately 25% and permanently shrinks the size of the stomach.  The result of the surgery is a sleeve or tube like structure.  Gastric banding, commonly called a lap band,  is an inflatable band placed around the top portion of the stomach intended to slow consumption of food and promote immediate and drastic weight loss in obese people with a BMI of 40 or greater.


If you are serious about reducing your belly fat, especially using a surgical weight loss method, then you have to change your food habit and lifestyle, and counseling before and after surgery is often required to deal with the emotional issues that often accompany immediate and drastic weight loss of 150 pounds or more in a short amount of time.


Author Bio:

Diana Maria is a freelance journalist who has been writing about mobile technology, customer relationship management and women’s health for more than a decade. These days she is busy to contribute on




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