Everyone knows that being overweight can seriously promote health problems. However, most people don't realize that the risks depend on the location of the fat. The accumulation of fat on the arms and thighs, for example, is more of an aesthetic concern than a health warning. Yes, we feel better without it and should try to eliminate it, but fat, in these areas, is more likely to make us feel bloated than send us to the emergency room in the near future.
In fact, the most serious problems associated with excess weight, such as heart disease and type 2 diabetes, are mostly caused by an accumulation of abdominal fat. Abdominal fat, also known as belly fat or visceral fat, is the fat that sits against our major organs and compromises their ability to function properly - a situation that, if left unchecked, can lead to early death. Fortunately, the following lifestyle changes are known to help eliminate belly fat naturally.
Reduce carbohydrate intake
Studies have proven that limiting carbohydrate intake is an extremely effective way to lose belly fat. For example, a study published in "The American Journal of Clinical Nutrition" found that participants who limited their carbohydrate intake over a 2-week period experienced a significant decrease in liver triglycerides compared with the control group. (1) Another study, published in the journal "Nutrition & Metabolism, found that there was "a clear advantage to the low-carbohydrate ketogenic diet over a low-fat diet for short-term body weight and fat loss, especially in men." The low-carbohydrate diet demonstrated "fat loss primarily in the trunk area." (2)
While there are many reasons why reducing carbohydrates helps with fat loss, the biggest one is that most carbohydrates (especially whole grains) have an extremely high glycemic load. According to Dr. William Davis, cardiologist, modern wheat is particularly concerned and a high consumption of it can result in a large accumulation of abdominal fat. (3)
Avoid refined sugar.
Refined sugar is one of the most destructive ingredients found in the standard American diet. Countless studies link sugar consumption to overall weight gain. However, a study published in "The Journal of Clinical Investigation" also showed that a sugar intake (sugary drinks, in particular) is responsible for increased abdominal fat in overweight and obese adults (4) - a result that shouldn't really be surprising since our livers are forced to turn fructose into fat when flooded with refined sugar. Therefore, losing those last few pounds of belly fat could be as simple as giving up processed, sugary foods in favor of healthy, whole foods.
Practice more endurance exercise.
While all exercises have the potential to eliminate belly fat over the long term, endurance sports (such as running or swimming) seem to be particularly effective in this regard. A study published in the "International Journal of Obesity", for example, showed a link between aerobic exercise and visceral fat reduction. (5) Another published in "Obesity Reviews" reached a similar conclusion, stating that "endurance sport is paramount in a program to reduce visceral fat tissue." (6)
Sources:
(1) http://www.ncbi.nlm.nih.gov/pubmed/21367948
(2) http://www.nutritionandmetabolism.com/content/1/1/13
(3) http://www.wheatbellyblog.com/2011/10/why-wheat-makes-you-fat/
(4) http://www.jci.org/articles/view/37385