So how do you know if you have too much belly fat? Simply measure your waistline. Wrap the measuring tape snugly above your hipbone making sure it's leveled. Women should be less than 35 inches and men less than 40 inches.
Scary, huh? Well, it doesn't have to be. You really can lose belly fat. Follow these 5 simple tips (and be consistent) and you'll be on your way to a healthier, slimmer you!
· Eat a Healthy Diet. Avoid or minimize sugar, white processed carbs, prepackaged foods, and fried fast food. Eat whole grains, fruits and vegetables, foods high in fiber and be sure to eat 616 plenty of protein. Protein can help build muscle tissue, increase the number of calories burned and keep fight hunger.
· Engage in aerobic exercise most days. Spot reduction (losing fat in one spot) is not possible. To get rid of belly fat you need to lose excess weight by increasing your overall calorie burn. Aerobic exercise has proven to be the most effective way to burn belly fat so be sure to get at least 30 minutes of moderate exercise most days. You'll also want to incorporate strength training.
· Get enough sleep (aim for 7 hours). Lack of sleep can make it more difficult to lose weight. It can cause hormone levels to get out of balance, which can make your body hold on to fat. It can also make you more prone to having poor eating habits. Studies have shown that people who get less than 5 hours of sleep a night are more likely to have visceral fat.
· Reduce stress levels. When you stress your body produces a powerful hormonal combination of adrenaline, cortisol, and insulin, which not only increases your appetite and causes your body to produce more fat, but usually sends the extra fat straight to your waistline.
· Eat healthy fats. A diet rich in monounsaturated fats (also known as MUFAs), such as olive oil, avocados, nuts, and seeds, can help melt away belly fat.