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How to get rid of midriff fat

Updated November 21, 2016

Fat around the midriff is a cause for concern. Abdominal fat is linked to a variety of diseases that include heart disease, diabetes, stroke and some cancers such as colorectal cancer. According to the Mayo Clinic, a waist measuring more than 87.5 cm (35 inches) in women and more than 100 cm (40 inches) in men will result in health complications. The cause for most midriff fat is visceral fat. This form of fat lies deep within your abdomen. However, you can beat midriff fat with a little discipline.

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  1. Exercise on a daily basis. The Harvard Medical School recommends a minimum of 30 minutes of moderate activity. Swimming, cycling and jogging are excellent forms of moderate activity.

  2. Incorporate strength training into your exercise routine. Developing lean muscles will control your weight, as well as eliminate tummy fat. Try working out with weights twice a week.

  3. Target your abdominal muscles. Exercises that include crunches and sit-ups will help tighten your muscles as you begin to lose the fat.

  4. Change your diet to fight the bulge. Reduce the amount you eat and incorporate healthier foods. Cut out simple carbohydrates such as white bread, sugar, soft drinks and candy. Simple carbohydrates contribute to abdominal fat storage.

  5. Eliminate empty calories from your diet. Consumption of too much alcohol results in excess belly fat.

  6. Tip

    Snack between meals to curb cravings. Indulge in fruits to satisfy your sweet tooth. Drink no more than two alcoholic beverages a day if you drink.


    Not exercising can lead to extra visceral fat around the midriff.

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About the Author

China Zmuida
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