What are ways to lose belly fat?


Quick Answer

According to WebMD, ways to lose belly fat include intense exercise, a proper diet, getting enough sleep and avoiding stress. A small percentage of belly fat is necessary for protecting the organs. An individual is better off being physically active regardless of his weight.

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Full Answer

WebMD recommends that an individual get at least 30 minutes of low-intensity exercise, such as going for a brisk walk, at least five times a week. Upping the intensity to an activity like swimming and jogging or utilizing either a rowing machine or a stationary bike for 20 minutes four times a week is also effective.

Including fiber in one's diet is also beneficial for eliminating belly fat, notes WebMD. Specifically, consuming 10 grams of soluble fiber a day is recommended. Good sources of fiber include apples, pinto beans, bran and green peas. An individual does not necessarily have to eliminate anything from his diet; he can simply introduce more fiber to his regular eating habits.

WebMD mentions a study that revealed an individual who got anywhere from six to seven hours of sleep every night built up less visceral fat over the course of five years when compared to someone who only slept for five hours or fewer. This indicates that sleep may plays a role in the accumulation of visceral fat.

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