How Do I Get Rid of Belly Fat?

Thursday, 01 May 2014 05:40 PM

By Peter Hibberd, M.D.

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Question: What kind of food should I eat to get rid of my big belly? I exercise most days of the week, but can’t seem to lose the belly. I am 62.

Dr. Hibberd's answer: 
 
A suitable diet combined with exercises that target the abdominal muscles are essential to tone up abdominal flab. Go with a low-carbohydrate, high-protein diet with plenty of fiber, vegetables, and lean meats that are high in protein — such as chicken and fish.
 
It's hard to specify a precise caloric recommendation for you, but I recommend you consult your physician for this recommendation. Generally aim for an average weight loss of one to two pounds per week. Avoid junk food and alcohol, and try to keep your salt intake to less than 2,500 grams of sodium daily.
 
Abdominal wall muscles will tone with targeted exercise at the gym, as well as aerobic exercise — especially swimming. Running is fine for toning the legs but is usually not as effective in tightening up the abdominals. Weight training under professional supervision is also a good idea.
 
Some people have medical conditions, such as diabetes, where fat is preferentially deposited in the abdominal wall, so it's also important to get any underlying medical conditions you may have under control.

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