Even women who are considered to be normal weight have shown that it is possible to have excess body fat. Fat stored around the abdominal region raises the risk of carrying an increase in visceral fat (fat stored around the internal abdominal organs). In fact a study of 800 people with magnetic resonance imaging (MRI) showed that 45% of the thin women and 65% of the thin men carried excess visceral fat. Normal weight females who had a significant amount of additional body fat had a 2.2 fold increase in risk of cardiovascular mortality compared to normal weight females who had low body fat. Those people who have increased amounts of abdominal fat are at increased risk for cardiovascular events. A waist measurement over 35 inches for females and 40 inches for males increases the risk of cardiovascular disease.

So how do you get rid of belly fat? Increase your monounsaturated fats…olive oil, nuts and seeds, avocados, and dark chocolate. Diets rich in monounsaturated fats have been shown to prevent fat stored around the abdominal region better than diets high in carbohydrates and saturated fats.

Reduce the stress in your life… The hormone cortisol, often called the stress hormone increases fat storage around the abdominal region. To decrease stress in your life, build in margins to allow time for yourself…time to take a breath. Get 7-8 hours of sleep at night, the deeper the sleep the better. Those people who get 7-8 hours of sleep compared to those who get less than 6 hours are less likely to be obese. Get activity on a daily basis and get away from stressful situations. Stay positive and get rid of negative thought patterns.

Reduce your caloric intakes…by eating multiple meals (4) of 300-400 calories each. Including some monounsaturated fats, some lean protein and plenty of vegetables will keep your metabolism stoked…and keep you from going hungry.

Exercise daily…walking briskly, jogging lightly or using a stationary ergometer (elliptical machine, stationary bike or cross trainer) at a moderate level of effort for approximately 30 minutes a day has been shown to decrease visceral fat. In one study the equivalent of 11 miles per week of moderate or vigorous exercise prevented accumulation of visceral fat.

By Jeff Gilliam MHS PT 

Copyright © 2000-2010 Physicians’ Choice for Weight Loss.  All rights reserved. This program is protected by US and International copyright laws. Physicians Choice for Weight Loss is the trademark name for a nutritional and exercise program designed to facilitate weight loss.

Articles Provided by Women of Influence. The views expressed are not necessarily the views of Entercom, or Women of Influence.