Calories In Versus Caories Out

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Recommended: Describe the health risks of obesity

Excess stomach fat can wreak havoc on your health. Harvard Health Publications states that visceral, which lies deep within your abdomen, raises your risk of healthy conditions, such as stroke and hypertension. A combination of dieting and exercising can help reduce belly fat and flatten your tummy. Rather than settling for temporary weight loss, opt for long-term results by incorporating lifestyle changes you can maintain in the long run.
Calories In Versus Calories Out

To lose belly fat and to get a flat tummy, you must lose total body fat. Solely reducing fat from your stomach isn't possible; you can't pick and choose from which area the weight comes off. When your total body fat reduces, your belly will also slim down. (See References 2) One pound of fat has 3,500 calories, which means that a deficit of 500 calories a day, can make you lose 1 pound a week. (See References 3) This deficit can be accumulated through calories burned with exercise, and calories reduced from food.
Effective Dietary Changes

Small dietary changes can have a big impact on your weight-loss effort. A healthy diet consist of a limited consumption of foods that are high in sugar, salt, trans and saturated fats, and cholesterol. It should emphasize the basic food groups: whole grains, low-fat protein, dairy that's fat-free or non-fat, and various fruits and vegetables. You can reduce your caloric intake by eating smaller portions; the recommended serving sizes are often less than what's on your plate. Replacing high-calorie foods, with foods that contain fewer calories, can also help reduce your weight. For example, eat frozen yogurt instead of ice cream, or drink water instead of soda. (See References 3)
Vigorous Cardio Exercise

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References

Harvard Health Publications: Abdominal Fat and What to Do About It [http://www.health.harvard.edu/newsweek/Abdominal-fat-and-what-to-do-about-it.htm]
Truestar Health: Spot Reduction - Myth or Truth? [http://www.truestarhealth.com/members/cm_archives11ml3p1a2.html]
U.S. Department of Health and Human Services: Aim for a Healthy Weight [http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.pdf]
Journal of Obesity: High-Intensity Itermittent Exercise and Fat Loss [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/]
University of Rochester Medical Center: Lifting Your Way to Weight Loss [http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=1801]
Ask the Trainer: Best Ab Exercises [http://www.askthetrainer.com/best-ab-exercises/]

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